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WOD December 7th, 2013

Main – WOD

Metcon

Metcon (Time)

Team WOD:
For Time

1 Burpee
2 Jump Squats
3 HR Push-ups
4 Pull-ups
5 Wall Balls (20#/14#)
6 Toes to Bar
7 Hip Extensions
8 Lunges (1=L&R)
9 Lateral Hops
10 Sit-ups
11 Flutter Kicks (4 count)
12 Mountain Climbers

In teams of two, one team member runs 100m while the other performs the ladder. Switch after each run when both have been completed. For example 1 burpee, run 100m, then 1 burpee and 2 jump squats, run 100m and so on.

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