12/20/2021 – WOD

a) Back Squat – 5×5 @ 87.5% (wk 6 – heavier than last wk)
b) One Arm High Pull – 4×10 (each arm)
—Superset a/b every 3 minutes

10 RFT w/ Partner (interval)
10 Push Press (65%+, increase each rd)
6 Laps Bear Hug Dball/Bag Carry 150/100#
15/12 Cal Assault Bike

WOD Notes: Each round should take under 2 min, so you should finish under 20 min. Try to increase PP each rd if possible & make it challenging for 10 reps, but not to the point where you’re failing. 1 Lap = 6 mats. Try to sprint the bike each rd since you will have rest. 

“12 Days of RageMas” WOD is this Friday! Classes are 7am & 8:30am. An additional class will be added if needed.

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