15 Dec WOD- Saturday, Dec 16

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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