171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Wednesday, 19 December 2018

December 19, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) 

 

MOBILITY + ACTIVATION (10:00 - 12:00)

 

TEACHING (12:00 - 25:00)

 

OVERHEAD SQUAT (25:00 - 40:00) 

Build to a heavy set of five.

 

TRANSITION + REHEARSAL (40:00 - 45:00)

 

STRATEGY + WOD (45:00 - 60:00) 

"Dead Arm"

AMRAP 12:

5 Strict Handstand Push-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

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