WOD

WOD Thursday 12-12-19

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Every 1 min for 12 mins, alternating between: 15 Kettlebell Swings, 70/53 lbs 10 Toes-to-bars Scaled: EMOM12 Min 1: 15 Russian KB Swing (53/35) Min 2: 10 Hanging Knee Raise Cash Out: 3xs: :45sec GHD back ext Hold :45sec GHD Hollow Hold Maintenance : 1-2min ea. Couch Stretch 1-2min Straddle Stretch

WOD

Power Hour 12-11-19

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Bench Press 4×4 at 80% Bench Press 4×3 at 85% Bench Press 4×2 at 90% Finisher: 3×10 db overhead press *after each set Overhead walk with db 100′ 3×15 each of: db front raise db lateral raise db thumbs down raise