Main – WOD

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Warm-up

Matt Chan (No Measure)

– 25 Jumping Jacks hands touch behind

– 10 Jumping jacks forward and back

– 4 each side Lunge, elbow to ankle point

– 6 each side Single leg lateral lunge (push knee out)

– 10 swings Bend at hips and twist

– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)

– arm circles (small, medium, large)

– wring the arms out

Metcon

Metcon (Time)

Compare to to 07.12.14

For time

Teams of 2 complete the following:

10 rounds for time:

1k Row

20KB Swings 55/35#

10 HSPU

40M overhead lunges 45/25#

10 Plate Burpees 45/25#