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19
12
2017

WOD 12.20.17

By admin 0

Upcoming Events

Open Enrollment!!!

We are completing a “Back to Basics” program Jan 15th – 26th

This will allow any new athletes to enter directly into our group program

Please Spread the Word to your friends and family!

Pre Register Now and Save $349.00

Sign up Here: https://syncapp.wodhopper.com/gym/10035/v1/enroll

Offer ends Jan 14th 2018

Workout of the Day 12.20.17

Skill / Strength

OHS or OH Lunge Step 4×3 (working up in load)

Then:

Find a Heavy 3rep on

Front Squat with a 3sec tempo & 3sec pause

MetCon / Work

Level 3

5 Rounds NOT FOR TIME: (15min Cap)

6- Alt Turkish Get-ups

6- Alt Pistols to Box (Below Parallel) 

6- Kneeling Bottom up KB Press

30sec- Static Hold on GHD (Face up)

Level 2

5 Rounds NOT FOR TIME: (15min Cap)

6- Alt Turkish Get-ups

6- Alt Pistols to Box (At Parallel) 

6- Kneeling Bottom up KB Press

30sec- Static Hold on GHD (Face up)

Level 1

5 Rounds NOT FOR TIME: (15min Cap)

6- Alt Turkish Get-ups

6- Alt Pistols to Box (Scale Height as Needed) 

6- Kneeling Bottom up KB Press

30sec- Static Hold on GHD (Face up)

author: admin

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