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Workout Of The Day – Wednesday 12/5/2014

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WOD 

Strength
Hight Box Jumps – Establish your highest Jumps

Metcon
20min AMRAP:
10/8 cal Bike
15 Russian KB Swings
20 Weighted Step Ups 24/20


December
complete the following:
* If you have DUs / few DUs on you – do AMAP Unbroken. The goal is 100 unbroken.


* No DUs yet? Do the following:
1. Penguin Claps 2×10
2. Practice with rope – get 1 DU ONLY x10
3. Keep the rope spinning – 2 singles + 1 DU x10
4. Minimize the amount of singles. DUs attempts – build 1 by 1 x10
5. 2 Unbroken DUs (slowly build up) x10
6. Consistent unbroken DUs.