12.29.2017

25 Minute Cap
Deck of Cards
Hearts = Burpees
Diamonds = Cal Row
Spades = Double Unders x3
Clubs = Back Squat 95/65
Jokers = 75 Abmat Situps

Rest 3 Minutes

Cashout
3 Rounds As Fast As Possible
7/5 Cal Bike
10 Ball Slams 30/20

METCON
Metcon station workout: 12 days of Christmas 4 days after- this is done like the song (12 thrusters, then 12 thrusters and 11 sit-ups, then 12 thrusters, 11 sit-ups, 10 KB swings, etc.) 12 Ball thrusters 11 sit-ups 10 KB swings 9 lunges (per leg) 8 pelvic lifts 7 burpees 6 bicep curls 5 pull-ups 4 plank sliding froggers 3 squat jumps 2 200 m run or row 1 1 minute planks

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