WOD December 18th 2013- Northern Kentucky CrossFit Box

Wednesday December 18th
 
 
WOD:
Work capacity day!
5 minutes as many rounds as possible:

10 Thrusters @ 95/65
5 Burpees

~5 min rest~

5 minutes as many rounds as possible:

10 chest to bar pull-up
10 double-unders

~5 min rest~

5 minutes as many rounds as possible:

15 kettlebell swings @ 70/53
15 mountain climbers

~5 min rest~

5 minutes as many rounds as possible:

10 Power Clean @ 95/65
10 hand release push-ups

~3 min rest~

5 minutes as many rounds as possible:

10 burpees 
10 air squats 

~3 min rest~

5 minutes as many rounds as possible:

10 sit-ups 
5 toes to bar

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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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