24 Dec, 2013

Posted: December 23, 2013 in WODs

Warm-up

500m row

50 DU’s

20 light KBS

10 Burpees

5 Pullups

MOBILITY

25 Knees to Jump (add DB to make harder)

WOD

“Invisible Fran”

21, 15 and 9 reps for time of:

Air squats

Push-ups

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Comments
  1. Charles "Spanky" Gilliam says:

    No DBs
    WOD Time 1:39
    Merry Charistmas all…

  2. Carl says:

    I did most of the Dec 23 workout today.

    GOAT OHS 45#, 3 reps EMOM

    50x burpee pull-ups in 13:16

  3. Mulder says:

    I accidentally did 21-15-9 sit-ups, pushups, squats. 3:00

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