Free songs
Dec201422


Main – WOD

Back Squat (5×5 add 10lbs if you did all sets last week)

Metcon (No Measure)

4 x 10

Strict pull ups

Metcon (AMRAP – Reps)

10 min AMRAP

10 lunges @155/105

20 dubs

Dec201420


Main – WOD

Metcon (Time)

21-15-9

Back Squat @135/95

Toes To Bar

Rest 1 Minute

Dec201419


Main – WOD

Bench Press

Metcon (Time)

4 Rounds For Time:

-400m Run

-30 Russian KB Swings

* 2 Minute Rest

Metcon (Time)

4 Rounds For Time:

-7 Power Cleans @155/105

-14 Wall Balls

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