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WOD BLOG

WOD- Saturday, Dec 16

By Alexis "Young Hollywood" | In WOD | on December 15, 2017

Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE.

8:30 am Lite N Tite

WOD:

    5rds for time
    400m run
    10 Plate Burpees (G2O)
    20 OH walking lunges

    Lv1: 25/15
    Lv2: 35/25
    Lv3: 45/35

Finisher:

    4 sets of
    -Back extensions x10-15 (AHAP)
    -Side plank hold, 45 sec each side

9:30 and 10:30am CrossFit
Strength:

    15 min running clock:
    EMOM 5
    Hang Power Clean x1
    EMOM 5
    Hang squat clean x1
    EMOM 5
    Clean x1

WOD:

    90sec on/ 90 sec off for total FS reps
    Rd 1-
    10/8 cal row, then
    FS @ 115/75
    Rd 2-
    10/8 cal row
    Then
    FS @ 135/95
    Rd 3-
    10/8 cal row
    Then
    FS @ 155/115
    Rd 4
    10/8 cal row
    Then,
    FS @ 175/125
    Rd 5
    10/8 cal row
    Then,
    FS @185/135

    *partner and share equipment as necessary*

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