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Wednesday

December 24, 2014

Warm-up

Run 400m
Mobility
5 mins
Metcon
12 Days of FITMAS (Time)
1-1-1-1-1-1-1-1-1-1-1-1 Man Maker
2-2-2-2-2-2-2-2-2-2-2  T to B
3-3-3-3-3-3-3-3-3-3  Ball overs
4-4-4-4-4-4-4-4-4 Pull ups (strict)
5-5-5-5-5-5-5-5 Burpees
6-6-6-6-6-6-6 DB Snatches
7-7-7-7-7-7 KB Swings
8-8-8-8-8 Sit ups
9-9-9-9 CAL row
10-10-10 Push ups
11-11 Jump Lunges
12 DU

RX 40lb DB 24kg KB/ 25LB DB/16kg kb
RX+ 50lb DB/32kg KB / 35lb DB/24kg KB

Use Same DB for all movements


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