December 9, 2017

December 9, 2017

20 secs on/ 10 secs off of :
4 rounds of :
eye level kb swings
lunges
situps
straight arm plank


partner wod
2 rounds for time :
48 calorie assault bike
24 deadlifts @ 295/205
24 box jumps @ 30/24
24 bench press @ 195/125
48 wall ball @ 25/20
24 squat cleans @ 145/100
24 box jumps @ 30/24
24 burpee pullups

notes :
- rx+ = solo.
- level 2 = partner deadlifts (lift at same time), box jump or stepup @ 24/20, bench press @ 70-80% of 1rm, wall @ 20/14, power cleans @ 60% of 1rm, burpee jumping pullups


accessory core work :
100 medicine ball situps

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