Friday – 201218

Friday – 201218

SWOD

Back Squat
4 reps @ 60%
2 reps @ 75%
4 reps @ 70%
2 reps @ 85%
4 reps @ 80%
2 reps @ 90%

WOD

“Open WOD 12.4”

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall Ball Shots (20/14, 10’/9′ target)
90 Double Unders
30 Ring Muscle Ups

*compare to 181108

……….

BURN

Spell the name of another athlete in class
A=30 Squats
B= 20 1/2 Burpees
C= 10 Crunches
D= 15 Push-ups
E= 60 sec Plank
F= 15 Tricep Dips
G= 20 Lunges
H= 45 sec High Knees
I=40 Jumping Jacks
J= 20 Crunches
K= 15 1/2 Burpees
L= 20 Push-ups
M=20 Tricep Dips
N= 10 Push-ups
O= 50 Jumping Jacks
P=20 Squats
Q= 30 sec Plank
R= 25 Squats
S= 30 1/2 Burpees
T= 30 Crunches
U=25 Tri-ceps Dips
V=25 Lunges
W=45 sec High Knee
X=50 Jumping Lunges
Y=30 Lunges
Z=25 1/2 Burpees

*Coach will assign one athlete to another athlete
No one will do their own name

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