WOD 12.15.14 Monday



  • Foam roll
  • Run 600m (2x to Wrought-iron fence)
  • Agile8
  • PVC Good Morning

A. RFESS (w/ barbell in Front Rack)

  • 5-5-5-5-5/leg

*** Spend 5 minutes and find a challenging weight… foot height is scalable.

B. 3 rounds

  • 80m KB suitcase carries
  • 15 Push-Ups
  • 15 Box Jumps (24/20)
  • 15 V-Ups
  • 200M Run

C. 3 Sets

  • 10 Kayaks
  • 10 toes to bar

Then: 1 Round big wheel 


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