Monday

Screen Shot 2014-12-27 at 7.00.33 PM
If Santa brought anyone a sandbag…we have about 200#’s of unclaimed gravel.

WU
6 min Dynamic

Review of Deadlift
8 Mins to work up to a Heavy/Challenging set of 3
7-6-5-4-3

WOD

Deadlift 3-3-3-3
Ascend to 3RM for the day.
Rest 2-3 mins between sets ….12 Min Cap

then

12 min AMRAP
10 Push Press
200m Run

RX: 115/75#

Foundational
12 min Amrap
10 KB Push Press  
200m row

Cooldown
Banded Shoulder Stretches (OH, Across Body, Pec Opener)

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