Wednesday, December 30, 2015

COD @WOOD this time at the D

Warm up- 20 Burpees with Katie Guay for 20K on the year.  Congrats Katie.



Partner WOD:
40- Push Press 95/65
40- Push ups
40- Thrusters 95/65
1000m Row
20- Thrusters
20- Push ups
20- Push press
500m row
(15-ish min time cap)

 14:51

Extrawork:
A1) 10- Powell raises
A2) 10- DB lateral raises to 45 degree angle
A3) 10- Banded face pulls
-rest 3:00-
x2

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