Wednesday- December 4th

December 4, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements

               *Couch Stretch x :30 each

 


A. Front Squat:

Build to a single at 75%

 

 

B. “Rugrats”

5 Rounds

On the 4:00

9 Burpee Box Jumps (24/20)

15 Dumbbell Front Squats (50’s/35’s)

21/15 Calorie Bike

 

Score is slowest round

 

 

 

C. Buy-Out

Quad Smash x 2:00 each

Pec Smash x 1:00 each

 

 

 

**Holiday Open WOD #2 scores must be submitted by Thursday at 7pm to count! The WOD's are only to be done ONE time. Please reach out if you have any questions!

 

 

 

 

 

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