Friday December 12th, 2014 Workout of the Day
By Coach B Rendo
Notes:
-Toy Drive going on now through 12/12
-Holiday Party will be on 12/19 at the Empire Hotel
-Christmas Cripler 12/13 @ CFCC
12.12.14
Warm Up:
3rds NFT:
15 Goblet Squats
15 Ring Rows
15 Sit Ups
Strength:
A1. Front Squat
3 x 1 @ 100%
A2. Weighted External Shoulder Rotation
6-8 reps/arm
Conditioning:
11.1 Open WOD:
10 Minute AMRAP:
30 Double Unders
15 Power Snatches
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