12.16.16

image

 

Warm up

3 rds

  • 10 calories airdyne
  • 10 good mornings 45/35
  • 10 rdl
  • 10 shoulder presses
  • 10 air squats

WOD

Metcon

21-15-9

  • wall balls 20/14
  • burpees-lateral bar hop
  • clean and jerks 115/85
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