December 1st

2014 xmas party

Today’s WOD

Front squat: 6 sets of 2-3 reps, go every 2 min

For time:

3 rds

7 Deadlifts @ 315/205

7 Chest 2 Bar pull ups OR 15 Jumping pull ups OR 3 Muscle ups

RIGHT INTO

3 rds

21 Wall balls

21 T2B or 21 V ups

21 Burpees over the box 24/20”

Trainer’s Tips:  After the squats, get set to tackle this spin of a 2012 Regional WOD. Do all 3 rds of DL’s and Pull ups before moving onto 3rds of WB’s, T2B, BBJ’s.

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