Friday, December 18th WOD

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CFBF 12-Days of Christmas/Ugly Sweater WOD this Saturday, 12/19 at 9am!

Workout for Fri., 12/18:

Warm Up –

Coach’s Choice

Skill/Strength –

Turkish Get-Ups

15 min of work increasing weight

WOD –

10 mins of

1st min 10-15 cal row

2nd min 5 manmakers

3rd min 6 DB step ups

4th min 20 mtn climbers (10 each leg)

rest on 5th min

6th min 10-15 cal row

7th min 30 mtn climbers (15 each leg)

8th min 5 manmakers

9th min 8 DB step ups

10th min rest

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