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12/2: 2013 almost over Deer, make the most of it :)

1
Dec

12/2: 2013 almost over Deer, make the most of it :)

Performance WOD
4 Sets:
3 Weight Pull-Ups
Rest 20 seconds
Max Rep Strict Pull-Ups
Rest 20 seconds
Plank Hold on Elbows 90 sec
then
4 Rounds for time:
12 DB Renegade Rows each arm (20/35)
400m Run

Fitness WOD
4 Sets:
5 Jumping/Banded Pull-Ups (perfect form)
Rest 20 seconds
5 Jumping/Banded Pull-Ups
Rest 20 seconds
Plank Hold for 45 sec
then
4 Rounds for time:
12 DB Renegade Rows (5-20)
200/400m Run

Post your scores to the Whiteboard.

1 Response

  1. Wow, you guys have been busy! Wish I could check out the app, but don’t have the right kind of phone. I can’t seem to convince the hubby that I need such an esnipxeve (and wonderful, amazing, life-changing!) blender, so fingers crossed that I can win one! Thanks for the chance!

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