December Athlete Of The Month
December 3, 2018
12.5.18 WOD
December 4, 2018

12.4.18 WOD

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CrossFit WOD

7:00 AMRAP


20:00 AMRAP:
20 Single Arm Russian Kettlebell Swings (53/35)
16 Single Arm Kettlebell Rows
12 Single Arm Kettlebell Thrusters
8 Kb Forward + Reverse Lunges
4 Alternating Turkish Get-ups


Extra Credit:
Single arm banded pushdown: 3×30

Burn WOD

In 30:00 w/ a partner:
100 Assault bike calories
200 Push-ups
100 Assault bike calories
Then in the remaining time, AMRAP of:
Plank hold

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