11 December 2014 11 December 2014
Thursday 11 December 2014 '11 December 2014'

No 5:30am class
Athletic Conditioning WOD – 9:30am
Open gym – 4:30pm
Mobility/Make-up – 5:30pm and 6:30pm
Athletic Conditioning WOD – 7:30pm

Athletic Conditioning WOD
Bench Press:
3@70%, 3@80%, Max Effort @90%

MetCon:
Partner WOD!
16 minute E2MOM of:
A) Row for calories
B) AMRAP of:
5 HR push-ups
10 KB swings (24/16kg)
15 AB-mat sit-ups

Total score is calories rowed PLUS total rounds and reps of the AMRAP

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