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WOD – Monday, December 10, 2018

CrossFit PTC – WOD

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Metcon

Front Squat (Work up to a heavy 5 for the day)

Warm-up at lighter loads then take 3-4 sets to find a heavy 5 reps for the day using good form

Metcon

Metcon (Time)

Complete for time:

21-15-9

KBS (53/35)

Burpees

Rx+= (70/53)

Accessory Core Work

2 Rounds of:

40 Hip Extensions*

30 Bicycle Kicks (L+R=1)

20 Push-ups

10 Cal Assault Bike

*Can sub 30 Reverse Hypers or 20 Supermans

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