Wednesday, December 19, 2018

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(Glycolytic)

WOD Review:
Warm up all together:

WOD

5 Rounds: On the 4:00 (20 min)
9 Burpee over BB
15 Front Squats (115/80) (50+ 85/55)
21/17 Calorie Bike (50+ 16/12)
* If you have less than 45-60 sec rest, reduce load or reps.

SOD (Post WOD): 10 min EMOM

Odd min: 5-8 Strict pull-ups (Mod: 1 – 2 slow negatives OR Accum 15 sec of chin over bar hold)
Even Min: 5-10 Ring dips (Mod: 5-10 close grip push-ups)