12/3/2013

By December 3, 2013wod

PreWOD

Dynamic warm up

Back Squats : warm up set 1x 10 1 round 3,2,1, 80,85,90 % 1RM

1 round 3,2,1, 85,90,05 % 1RM

Met Con
12/3/2013

800 Meter  run

80 Air squats

25 Swings 70/50, 50/35, 35/25

400 meter run

40  Air Squats

25 Swings 70/50, 50/35, 35/25

200 meter run

20 Squats

25 Swings  70/50, 50/35, 35/25

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