12.10.17. WOD
December 9, 2017
Member Monday
December 11, 2017

12.11.17. WOD

It’s going to be a perfect day for Snow Brawl! Join us for the fun Saturday, December 16th!

Brownsburg

Zionsville, Avon, Speedway

Barbell glute bridge: 5 x 8, AHAP. Rest 60s.
– 1 count squeeze at top

—–

“Pavement”
4 RFT:
15 KBS (70/53)
30 Double unders
15 Goblet squats (70/53)
30 Double unders
*15:00 cap

L3: 53/35
L2: 45/25, 30s of double under attempts
L1: 35/25 Russian swings, 50 singles each set

—–

Extra Credit:

1) Reverse Hyper: 4 x 15 @50% of back squat. Rest 90s.
or
Front rack reverse lunges: 4 x 6 each. Rest 90s.
2) Side plank: 3 x 10-20s each. Rest 30s.

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