WOD

December 20, 2017

Warmup
20 Cals on the bike
4 Dive Bombers
1:00m plank
20 abmat situps 

Skill

4 Rds 
10 Bench press 155/105
:30 sec Ring Lockout hold 
10 Bent over barbell row 135/95

15 Supermans 

WOD

15 Min Ascending ladder 
3 Deadlifts at the beginning of every rd 275/185

Starting at 5 and ascending by 1 each rd 

Box Jumps 24/20
Abmat
 

 

 

 

 

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