WOD – 131230

General Warm-up

100 Double Unders/500m Row
Crossover Symmetry

Group Warm-up

Strength

1a. 3 X 5 Back Squat
1b. 3 X ME Strict Pullup

WOD

EMOM for 10 min:
10 Tire Hits w/ Sledgehammer
5 Box Jumps on Tire
Note: Hold bottom of squat position between rounds
Great night at the WMCF Christmas Party 2013!
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