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WOD – Monday, December 19, 2011

18
Dec

WOD – Monday, December 19, 2011

Warm-up: Run 400m, 20 squats, 10 push-ups, 10 KB swings, 10 pull-ups, 30 second Samson stretch

Strength: Back Squat – EMOM(every minute on the minute)  for 12 minutes – 2 Back Squats @75% 1RM.  Move as fast as possible.

WOD:

Andy’s Concoction

21,15,9
KB swings – (RX 2pood/1.5Pood) (Scaled 1.5 pood/1 pood)
Burpees
Push Press – (RX 95#/75#) (Scaled 75#/45#)

Post weight & time to comments.

C-Bass Butterflying at X-Y

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