December 22, 2015

December 22, 2015

dynamic :
6 minute clock :
a) 400 meter run
b) air squats x 25
c) pushups x 20
d) situps x 15
e) 200 meter run

 

In 12 Days of Christmas Song Format, Do the following For Time:

100 Meter Run
2 Toes to Bar
3 Pullups
4 One Arm Snatch
5 Hand Release Pushups
6 Lunges (each leg)
7 Situps
8 Burpees
9 Wall Ball
10 Medicine Ball Cleans
11 Kettlebell SDHP
12 Box Jumps

 

notes :
- db snatch rx = 50/35
- kb sdhp rx = 53/35
- wall ball + med ball rx = 20/14
- 45 minute time cap.

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