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December 21, 2015

21
Dec

December 21, 2015

WOD

Strength – Back Squat

Health – 5×3 AHAP

Fitness/Performance – 1 RM

then

Pullups + Ring Dips

Health – Test Pullups + Negatives

Fitness – 4x ME Kipping Pullups

Performance – Test MU + Negative Transitions

 

Met Con – “Elizabeth” 21-15-9

Health – Kettlebell Swings (x2) 35/18

Box Dips

 

Fitness – Power Cleans 95/63

Assisted Ring Dips

 

Performance – Power Cleans 135/93

Ring Dips