FRI04DEC2015

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No Noon Class, Sorry!

WOD

Conditioning
3 Rounds (40 min cap):
800m run
50 Wall Ball (20/14)
40 KB Swings (53/35)
30 Toes-to-Bar

Extra

A1) Bench Press: 6×6 up to 6RM
rest 30 sec
A2) Ring Row, feet on box above hips: 6 sets of 20 sec max reps
rest as needed

B) 5 Sets of
-5 strict Chinups
-5 wide grip pullups
-5 narrow grip pullups

C) 4 sets
– 1 min plank hold AHAP

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