7th December 2016

Warm up 

Dynamic 

WOD -1Double Kettlebell Press
10×5

WOD – 2

AMRAP in 12 minutes

12 Goblet squats – 16/12kg

9 kbs – 16/12kg
6 Jump squats
WOD – 3

3 rounds of

.30 seconds squat hold at 90 degree 

.30 seconds hollow hold 

.30 seconds rest

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