12.13.18 WOD
December 12, 2018
12.16.18 WOD
December 15, 2018

12.14.18 WOD

Indianapolis, Zionsville, Avon

CrossFit WOD

”Open WOD 14.4”
AMRAP 14:00
60 Calorie row
50 T2B
40 Wallballs
30 Cleans (135/95)
20 Ring Muscle-ups

L3: 115/75
L2: Knee lifts, 14/10, 95/65
L1: Knee lifts, 10/8, 75/55

—–

Extra Credit
Rollback tricep extensions: 100 total reps with a light weight. Rest as needed.


Burn WOD

20:00 AMRAP:
20 Push-ups
20 Alternating stationary lunges
Shuttle run
5 Slam balls
Rest 1 min

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