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12/5: Deer, email us your goals if you haven’t done so!

4
Dec

12/5: Deer, email us your goals if you haven’t done so!

Performance WOD
4 Sets:
6 Push Press
Rest 90 seconds
20 DB Walking Lunges (20/35)
Rest 90 seconds
then
5 Rounds for time:
Max Pull-Ups
5′-6′ Broad Jumps
(Each round complete 30 reps. Start with pull ups then do broad jumps until a total of 30 reps is achieved. For example, 12 pull ups plus 18 broad jumps or 15 unbroken pull ups plus 15 broad jumps. If one can do 30 unbroken they need to do 29 pull-ups and 1 broad jump.)

Fitness WOD
4 Sets:
10 DB Push Press (15-25)
Rest 90 seconds
20 DB Walking Lunges
Rest 90 seconds
then
5 Rounds for time:
Max HR Push-Ups
Broad Jumps
(30 combined reps each round)

Post your scores to the Whiteboard.

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