WoD For December 4th, 2017

Group Warm-up
5′ AMRAP

15 Air Squats
5 Burpees
10 Box Jumps
15 Abmat Sit Ups

Strength
5 X 5 BENCH PRESS
Do 5 sets of 5 reps, every set heavier than the last. Score = Successful loads lifted. E.g. Sets of 5 @ 100lbs, 125, 150, 175, 200 = 750

Daily WoD
8, EVERY 1.25′ EMOM
100m Run + ME Wall Balls (10/9) (20/14) a) 14/12 b) 12/10

At 3,2,1, Go you’lll start from your WBS station and head out the double doors and run around the building coming in the back bay. Run about to your station and begin doing Wall Balls until time (or you) expire for that 90 seconds. Stay at your station until the clock beeps and head back out the door for a total of 8 rounds!

Score = Total # of successful Wall Balls

Mobility
Roll Quads
Mash Triceps
Lax Chest

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