- 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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