12.3.17. WOD
December 2, 2017
December 2017 Athlete Of The Month
December 4, 2017

12.4.17. WOD

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Multi pause front squat: 1RM. Rest 2:00
– Pause below parallel for 1 count
– Pause above parallel for 1 count


“The Chief”
AMRAP 3:00
3 Power cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
*Score = Lowest AMRAP score.

L3: 115/75
L2: 95/65, box push-ups
L1: 95/65 deadlifts, box push-ups


Extra Credit

4 Rounds of:
50 Foot single arm farmer carry (each)
20 Banded pull-throughs

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