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OUR BLOG

Mon.12.21.15

By CoachBo | In WOD | on December 20, 2015

Warmup: ROM, dynamic stretches, banded good mornings

Strength: Deadlift
Warmup: 5/5/3 @ 40/50/60%
Work: 5/5/5+ @ 65/75/85% 1RM

WOD: 12 Days of Christmas, performed like the song
1 Deadlift 225/185#
2 Burpees
3 Pull ups
4 Push ups
5 Toes to bar
6 Shoulder to overhead 95/65#
7 Box Jumps
8 Lunges
9 Sit ups
10 Ring Rows
11 KB Swings 53/35
12 Front Squats 135/95#

Cooldown: Roll out and stretch

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