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Tuesday December 31:

WODs will be at 6am and 12pm only! Open gym will last until 4pm!

Dynamic Warm Up

Squat
8×4 at 65%

2 Rounds For Max Reps
1 min KB Swings (24/16)
1 min Step Ups (24/20)
1 min Push Press (75/45)
1 min KB SDHP (24/16)
1 min Burpee Slam Balls
Rest 1 min

Cash Out: Pull Ups 5×5, Dips 5×5, GHR or RDL 3×5

December 31, 2013 | WOD | 0