Wednesday – 171206

 

ANNOUNCEMENTS

  • Christmas Party
    • Friday, December 8th form 6-9pm at the gym
    • Ugly Sweater Contest
    • Bring a dish to share
    • Beer provided, but bring more if you want!

SWOD

Back Squat
*Set 1 – 5 reps @ 40%
*Set 2 – 5 reps @ 50%
*Set 3 – 5 reps @ 60%

– rest as needed between sets

WOD

In teams of 2, with only one teammate working at a time, complete the following for time:

200m Shuttle Run Relay (20m segments)
30 Burpee Box Jump Overs (24″/20″)
200m Shuttle Run Relay (20m segments)
50 Ring Dips
200m Shuttle Run Relay (20m segments)
30 Burpee Box Jump Overs (24″/20″)
200m Shuttle Run Relay (20m segments)

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