December 15,2016
Warm Up-
1 Lap Run
3 RNFT:
3 SAP Strict Pull Ups/Rows
6 Box Step Ups
9 Sit ups
12Slow Air Squats
Strength-
None
WOD-
800m Run
20 Pull Ups
30 Box Jumps 24/20″
3RFT
December 15,2016
Warm Up-
1 Lap Run
3 RNFT:
3 SAP Strict Pull Ups/Rows
6 Box Step Ups
9 Sit ups
12Slow Air Squats
Strength-
None
WOD-
800m Run
20 Pull Ups
30 Box Jumps 24/20″
3RFT
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