WOD – December 10, 2012

There will be a white elephant gift exchange at the holiday party this Friday!  If you want to participate, bring an anonymous wrapped present to the party!  We will have a $20 price limit.

Work Out of the Day

Front Squat 5-5-5-5-5


“121125 Mainsite WOD”

5 front squats

25 pullups

4 front squats

20 pullups

3 front squats 

15 pullups

2 front squats

10 pullups

1 front squats

5 pullups

Use 90% of 5rm for front squat weight.  Post loads and time to beyond the whiteboard.

Metcon Workout

For time:

400m run backwards

5 rounds of –

-15 kb swings, 53/35lbs

-30 air squats

-15 pushups

800m run

Post time to beyond the whiteboard. 

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