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12/19/2014 Daily WOD

Main – CrossFit Group WOD

Warm-up

4rnds

20 Jumping jacks

20 Lunges

100m Farmer walk

5min coach led calf smash

Double unders – 30seconds on 30seconds (AMRAP – Reps)

Double unders – 30seconds on 30seconds rest 10 Rnds
Then Practice handstand balance for 5-10mins

The Frank The Tank (AMRAP – Reps)

3Rnds

1 Min Per Station

1 min rest Per RND

Stations

KB Swings @ 53/35

Box Jumps @ 24/20

KB Front Squat 100 / 70

Push Ups

Row For Cals
Unlock RX + at 300 reps – Complete 4th Round

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