December 2016

Burpees/Farmer Carry

Strength Negative Chin ups with a 4 second count (palms facing face) 5-4-3-2-1 Workout of the Day 40 burpees (adv. to 6” target) 400m Farmers Carry (M: greater than or equal to 50lb/W: greater than or equal to 30lb) 20 burpees (to 6” target) 200m Farmers Carry 10 burpees (to 6” target) 100m Farmers Carry

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Happy Birthday Sharice!

Strength Strict Press 3-3-3-3 Workout of the Day Sharice’s BDAY WOD Buy in 37- burpees (TOGETHER) aka both of you do 37 burpees in sync Then, alternating 12 rounds (6 each partner) 1-100ft partner wheelbarrow 9 box jumps 7 KBS 9 Goblet squats (SAME weight as KB) Cash out – 37 burpees (together) *the partner

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