WOD Tues 12/9/14

Following the North Colonie School District School Closing Policy we are closed Tuesday evening, 12/9.

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HOME WOD

Warm Up
5 x:
3 x 3 Sec Squat
5 Candle Stick
3 Perfect Push Ups

Strength
Handstand against Wall
10 Holds For Time

Conditioning
“Ice Yeti”
10 Jumping Lunge
10 L-Sit Leg Lift
10 Push Ups
12 RFT (20 min time cap)

MOB
Couch Stretch
4 x 1 min each leg

AM GYM WOD

Technique/Strength
BBell (Dumbbell) Turkish Get Up
7 x 1
/
Front Squat
5RM
/
85%5rm x AMRAP

Conditioning
20 DU
10 Jump Lunges
10 Sit Ups (weighted)
5 RFT

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