WOD – December 3, 2014

Gymnastics class with Coach Derrick is tonight at 630pm!

Work Out of the DayPractice a skill of your choice then,Rxd –As many rounds as possible in 10 minutes of:2 bar muscle ups4 burpee box jumps, 38/30′6 dumbbell snatch, 95/70lbs8 triple undersScaled – As many rounds as possible in 10 minutes of:2 chest to bar pullups4 burpee box jumps, 30/24″8 dumbbell snatch, 70/45lbs16 double undersPost total rounds to beyond the whiteboard.Basics2 rounds for time of:25 air squats400m run25 kb swings, 53/35lbs25 air squats25 kb swings, 53/35lbs400m run25 air squats2 minute restPost time to beyond the whiteboard.


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