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Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

12/8/14

December 7th, 2014

Strength:

Alternate OTM X 10

FSQ 5X3 90% of 1 rm

:20 sec handstand hold

 

WOD:

10 min AMRAP

40’ Weighted walking lunges (KB – 53/35)

12 American KBS

40’ Weighted walking lunges

12 KB Push Press (R/L=1)

 

5 Min Rest

 

Prison Rules – PSN

  • 3 reps every :15 sec for 16 intervals.
  • If you completed all 16 intervals last time, increase weight by 5 lbs
  • If you were unable to complete all 16 intervals with three reps, try and increase the number of completed intervals.

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