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December 15th WOD

12.15.2017

Level 1
L1:A: Power Clean (10 min emom; 1 PC every min)
build to a tough single
L1:B: Metcon (Time)
For time

30 hpc 135/95
30 front squats
300m run

Level 1 Rx+
L1+:A: Front Squat (10 min emom; 1 Front squat@20X1)
build to a tough single
L1+:B: Metcon (Time)
5 Rounds

10 hpc 135/95
10 Front squats
100m run

F3
F3:A: DB Reverse Lunges (@20X1; 5x8/leg)
all sets working
F3:B: Metcon (Calories)
30/30 x 15; row for cals

Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

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