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OUR BLOG

Wed.12.23.15

By CoachBo | In WOD | on December 22, 2015

IFCF will be closed on Friday in celebration of Christmas.

Warmup: ROM drills, 200m run, 15 back squats at 50% 1RM, 15 burpee broad jumps

WOD: MERRY CHRISTMAS!
Draw a card to see how many reps of each exercise you will perform, Jack = 11, Queen = 12, King = 13, Ace = 14

M – Med Ball Clean (20/14#)
E – Elbow to Knee, side plank, each side
R – Row (x 100m)
R – Reach thru sit-ups
Y – YAY Burpees!

C – Calf raises (x 4)
H – Handstand push ups
R – Renegade Rows (35/25#)
I – Inverted Burpees
S – Single Leg Squat Thrust, each leg (if you draw 5 or less, add a pushup)
T – Toes to Bar
M – Mountain Climbers (x 4)
A – Air Squat
S – Supermans

Cooldown: Stretch shoulders, hips, and hamstrings. Roll out.

Have a very Merry Christmas!

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