Wednesday – 161214

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Announcements

  • West Metro CrossFit Christmas Party
    • December 16th 6-9pm @ the gym
    • Ugly Sweater Contest

WOD

3 sets of:
Strict Pull Ups x 4-6 reps
rest 60 seconds
Hollow Rock or Hold x 45-60 seconds
rest 60 seconds
Handstand Walk x 45-60 seconds
rest 60 seconds

WOD

For time (10 min cap):
20 Front Squats (95/65)
8 Wall Climbs
15 Front Squats (95/65)
6 Wall Climbs
10 Front Squats (95/65)
4 Wall Climbs
5 Front Squats (95/65)
2 Wall Climbs

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