WOD Blog

Mon, Dec 24 2018

Most Recent Benchmark:
Metcon 081919 ''FRAN'' on Aug 19, 2019 (407 days ago)
122418Metcon 122418 ''12 Days of Christmas''

122418


Weight
Warm Up on a bike or rower for 3-5 minutes upon arrival
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15 air squats
15 bent over barbell rows
10 deadlifts
15 hang power cleans
10 push presses
20 leg swings
15 push ups
5 upward dog to downward dog
10 stationary lunges
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lizard 15 secodns R+L
pray pose 20 seconds
bar hang 20 seconds

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