Strength:
5×3 Back squat @ 75-80%

WOD:
“Ladder of Lights” (because if you go too far, you will see the light:) )
Every 90 seconds add 1 rep, start with:
1 Pull-up
1 Push-up
1 Squat

Post loads and reps to comments.

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LEANFIT:
3 rounds for time of:
500m Row
20 Kettlebell swings (53 lb./26 lb.)
800m Run

Post time to comments.

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DE:

10 rounds for time of:
2 Deadlifts (225 lb./155 lb.)
2 Box jumps
200m Sprint (walk back)

Post time to comments.

Media:
Friday WOD, December 2, 2016

One thought on “Friday WOD, December 2, 2016

  • December 2, 2016 at 10:16 am
    Permalink

    Strength: 245# Back Squat

    WOD: 17 + 22 reps (18 pull-ups, 4 push ups) RX

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