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December 14th WOD

12.14.2017

L1 & F3
L1/F3: Metcon (AMRAP - Rounds and Reps)
30 min amrap

200m run
200m ski
0.3 mile ab
250m row
10 pull ups
10 empty bar hpc 45/33
10 push press 45/33
10 Dl 45/33
10 rack lunges 45/33

Level 1 Rx+
L1+: Metcon (AMRAP - Rounds and Reps)
30 min amrap

25' hs walk
20 alt kb snatch 53/35
25 cal ab
20 ghdsu
25 burpees
200m run
250m row
20 alt pistols

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM