Monday December 30, 2013

Well we have just 2 days left in this YEAR.  Holy cow has it flown by.  Last week, we put you guys through HE**, but let's look on the bright side.  It allowed you to eat what you wanted over the holiday.  This week, maybe it'll be much of the same (we're not spilling the beans).



Front Squat 3-3-3-3

recovery 20s Parallette hold, wk on DUs


5 Parallette Shoot throughs (5 dips & Pushups on Parallettes if new)

20 Jumping Pullups on rings

5 Burpee Box Jumps (30/24)

4 rounds for time (20' CAP)

after you finish the WOD or reach the time cap you have 3 minutes from that time to establish your 1 rep max Power Clean

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