WOD12/29/16

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Body Weight Challenge Day 43 - 86 Burpees

Warm-up 5

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
3 Inch Worm Progressions
16 Mountain Climbers (8/side)

Mobility
Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder

Push Press

Push Press
3 Sets × 5 reps

Metcon (AMRAP - Reps)

AMRAP 12 minutes – Climb the ladder
1 Pull-Up
1 Hang power clean 135/95 lbs
2 Pull-Up
2 Hang powerclean 135/95 lbs
3 Pull-Up
3 Hang powerclean 135/95 lbs
And so on…

Cash Out

86 Burpees

Out of Town WOD

10×200 meters running/250 meters rowing, rest 1:00

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