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THURSDAY | 12.21.2017


QUESTION OF THE DAY (QOD):
  • What is your favorite memory of Christmases past?

Starboard CrossFit | Step Outside Your Comfort Zone

SKILL: FUNDAMENTALS

  • rowing

METCON - "ASSAULT BASELINE"

  • 50/40 cals. assault bike

  • 50 air squats

  • 40 abmat sit-ups

  • 30 push-ups

  • 20 pull-ups

  • 10 burpees

(EXTRA CREDIT: 2RFT)

POST WOD ACCESSORY:

  • 50 GHD hip & back ext.

  • 2x60sec plank hold

  • 2x30sec side plank hold ea. side

  • 4x30sec hollow hold

  • 100 ring push-ups

- POST YOUR RESULTS TO COMMENTS.

#WOD

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