Friday, December 22 WOD

Room 2
Warmup: 1 Round:
200m Run/Row
10 KB Goblet Squats (light weight, focus on knees out and torso upright)
10 Russian KBS
5/ea Alternating Side Planks (On your hand, extend arm to a T-Position)
2 Turkish Getups/ea (light weight)
Buy-In: Front Squat
Warmup:
10 reps Empty Bar
10 reps at 50%, then load your bar to 80-83%
Set 1: 2 reps at 80-83%
Set 2: 4 reps at 75-80%
Set 3: 6 reps at 70-75%
Set 4: 8 reps at 65-70%
Set 5: 10 reps at 50-65%
WOD: For Time:
30 Pull ups (Sc: Kip Swings or Jumping)
50 Thrusters @45/35#
1K Row
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