WOD – December 17, 2014

***Gymnastics tonight with Coach Derrick at 630pm***

Work Out of the DayFront Squat 5-5-5then, Bench Press 5-5-5then,In teams of 2, as many rounds as possible in 10 minutes of:10 wallballs, 20/14lbs10 burpeesPost loads and rounds completed to beyond the whiteboard.  Athletes must alternate 10 wallballs and 10 burpees.  Basics4 rounds for max reps:1 minute row for calories1 minutes burpees1 minute ball slams1 minute box jumps1 minute restPost reps per round and total reps to beyond the whiteboard.


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