5 December 2016 5 December 2016
Monday 5 December 2016 '5 December 2016'

kim1. Warm-up
4 Rounds:
100m run
15 Push-Ups

2. Strength
Back Squat- 5×5 @ 90% of your 5RM.

3. Met-Con level 1 and 2
Open WOD 16.1
20min amrap
25ft Overhead Walking Lunge 95/65lbs
8 Bar Facing Burpees
25ft Overhead Walking Lunge
8 Chest to Bar Pull-Ups

Base
20min amrap
25-ft. front rack walking lunge 45/35lbs
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

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