Christmas Throwdown Heats will be out tomorrow

November 29, 2018

Warmup
4 Dive Bombers
Pushup Complex
Good Mornings
30 GHD Situps 
Foam Roll 

Skill 
4 rds
15 bench press 135/95

12 strict pull-ups 

12 DB Row on each side

12 Ring Dips 

WOD
5 Rds 
15 Hang Cleans 95/65

15 Push Press

15 Hollow Rocks 

 

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