12.9.17. WOD
December 8, 2017
12.11.17. WOD
December 10, 2017

12.10.17. WOD


Tempo overhead squat: 4 x 4, adding weight only if form permits. Rest 90s.
– Beginner: Goblet box squat wide stance: 5 x 5. Rest 90s.


10 Rounds of:
50 meter heavy sledpush
50 Meter heavy farmer carry
Rest 60s after each set. Athletes choice of weight.
*20:00 Cap
**Add weight to sled each set. Score = heaviest load achieved.


Extra Credit
100 Double leg banded leg curls
75 Banded pull-aparts
50 Walking weighted Lunges
30 Reverse crunches + deadbug

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