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WoD for December 28th, 2016

Group: 3 in 3
Air Squats
Russian Twists
Jumping Jacks

Strength: 15’ to complete 3 x 3 of 70% of your 1RM Back Squat

WoD: 5’ For Load

60 Abmat Sit-ups
And then as many Wall Balls as possible.
Score = Number of WBS * weight of ball

Coach’s Notes: You choose the weight of the Wall Ball!  No switching once the WoD has started.

MOB: Roll Quads / Stretch Abs / Lax Shoulers

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