FRIDAY WOD December 4, 2015

3
Dec

FRIDAY WOD December 4, 2015

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Don’t forget tonight, Ugly Sweater Holiday Party at 7pm!
CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds

B.
Five rounds for time of:
Run 400 Meters
Unbroken Pull-Ups x Max Reps

Post to comments both your time and number of pull-ups achieved.

CrossFit WOD
FITNESS

Workout of the Day
A.
Four sets of:
Seesaw Press x 8-10 reps each arm
Rest 30 seconds
Dumbbell Walking Lunge x 20 steps
Rest 30 seconds
Turkish Get-Up x 2 reps each arm
Rest 30 seconds
Prone Plank Hold x 45-60 seconds
Rest 30 seconds

B.
Four sets for times of:
Run 400 Meters
20 Kettlebell Swings
Rest 90 seconds