3 thoughts on “WOD 121317

  1. A: SPIRITUAL
    + Scripture
    + Reflections
    + Word on Fire Podcast on way to work

    B. WARM-UP
    + Bike, Ski, AND Row
    + Calf (Kb)
    + Shoulders (2.5#)
    + DROM
    + WOD Movements, as needed

    C: “ADDIE” (Time)
    For Time:
    21-15-9 of:
    – Cal Air Bike
    – Box Jumps (24″)
    – Burpees
    * Box Jumps and Burpees are done separately, they are not done together as Burpee Box Jumps.
    * Box Jumps (jump up/down or jump up/step down) are considered RX/As Written.
    Time: 9:09 RX

    D: COOL-DOWN
    + Squat Mobility

  2. Scripture, Office…21-15-9 Row (cal), Jumping Squats, Burpees 8:33. ME Strict Ring Dips x 2 (21,16)

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