5.4.2016

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Nate Isham at Twas The WOD Before Christmas
Photo Cred Steve Arnoldus

SWOD
Tabata Abs

WOD
21 (KB Swing/Box Jump/Thruster*)
*95/65
400 Meter Run
15 (KB Swing/Box Jump/Thruster*)
*115/75
400 Meter Run
9 (KB Swing/Box Jump/Thruster*)
135/95

KB Swing 53/35
Box Jump 24″/20″

20 Minute Cap

10:30 METCON CLASS
7 Rounds
200 Meter Burden Carry Run (Wall ball or slam ball of your choosing)
20 Meter Bear Crawl
20 Meter Crab Walk
20 KB Goblet Squats (your choice 35/26/18)

Finisher:
5 Minutes
30 Second situps
30 Second Plank

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