12.04~12.10 AF WOD

12.04~12.10 AF WOD

Monday:

Teams of 2
Cash in: 1000m Row
10 Rounds total
6 Push up
12 DB Push Press 
10 Rounds
6 DB Clean
12 DB Front Rack Lunges(R=1)
Cash out: 1000m Row

Tuesday:

Team of 2
15min AMRAP
21 KBS
15 V-up
9 Deck Squat Tuck Jump
1 Wall Climb
Then
100 Burpee wall MU

Wednesday:

Prowlers1 x 5 sets
strict pull up 10×5
Team of 2
20 Rounds
5 Burpees
10 Rounds
15 Air Squats
1 Lap Run

Thursday:

Monkeybar
1-1-1-1
5R
5 Wall walk
10 Box Jump
20 Plate Dropout
40 DU

Friday:

100 KBS
150 WBS
100 Plate G2OH
150 Ab Mat Situps
AES-2Lap Run

Saturday:

Team of 2
20min AMRAP
50 V-UP
40 DB Renegade
30 Burpee Baby Box Jump over
20 DB Thruster

Sunday:
Team of 2
2015 Cal Row
7 Rounds
40 KB Goblet Squats
40 Pushups
2023 Cal Row
12 Rounds
10 Burpees
1 Lap Run

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