16 December 2014 16 December 2014
Tuesday 16 December 2014 '16 December 2014'

Daily WOD – 5:30am
Athletic Conditioning WOD – 9:30am
Open gym – 4:30pm
Daily WOD – 5:30pm and 6:30pm
Athletic Conditioning WOD – 7:30pm

Athletic Conditioning WOD-
Strength
Shoulder Press and Deadlift:
5 @ 75%, 3 @ 85%, Max Effort @ 95%

MetCon:
500m Row
15 Ring dips
15 KB Sumo deadlift high-pulls (24/16)
15 Hand stand push-ups
15 Alt KB snatches (24/16)
15 Burpees
15 Pull-ups
15 Goblet squats (24/16)

Daily WOD:

BBG:

7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 60 sec.

Conditioning:

Run 800m
120′ Farmers Carry (2 Kbs) 32/24kg
50 6″ Target Burpees

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