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  • Coach Adam

December 29, 2017


Friday Adventure WOD Saturday January 6th. Sleeping giant hike WOD Kokee Weekend Camping Trip January 12 to 14 WOD and Wine Night Saturday January 20

Warm-up Coach's Choice

Strength/Skill 5 sets of 16 single leg step ups (8 right/8 left)

Metcon (Time) 3 rounds for time of: 24 KB box step up, 12 on the right leg 12 on the left leg 6 bar muscle-ups or 12 Ring Rows 24 KB swings 


L1  1 / .5,  ring rows RX as written

Cooldown Hip Flexor Stretch 90 secs

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