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Workout of the Day – Monday, December 30, 2019

By Will Kinsman | In WOD | on December 29, 2019

Back to to work with our Back Squat Cycle and Gymnastics prep!

Monday- Back Squat Week 5— Bar Work, OHS/KBS

Tuesday- Interval Conditioning

Wednesday- Holiday WOD With Coach Cody

Thursday- Monster Mash

Friday- Gymnastics Week #5

Saturday- Upper body—Power Clean, DU

A) Super Set X3

-Agility Ladder, Ickey Shuffle X2
-High Box Jump X3

B) E2.5M X5

Back Squat

Set #1, five reps @70%
Set #2, four reps @75%
Set #3, three reps @80%
Set #4, two reps @85%
Set #5, one rep @90%

C) For Time

-20 Horizontal Ring Rows
-30 Double KB Front Squat 35/25
-15 Pull Ups
-20 Double KB Front Squat 53/35
-10 Strict Pull Ups
-10 Double KB Front Squat 70/53

A) Super Set X3

-Agility Ladder, Ickey Shuffle X2
-High Box Jump X3

B) E2.5M X5

Back Squat

Set #1, five reps @70%
Set #2, four reps @75%
Set #3, three reps @80%
Set #4, two reps @85%
Set #5, one rep @90%

C) For Time

-20 Pull Ups
-30 OHS 75/55
-15 C2B
-20 OHS 95/65
-10 BMU
-10 OHS 135/95

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