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Components

Dual DB Seated Neutra ...

Bent Over DB Row

Spread A Little Chris ...

Settings

WOD

12/20/16

Warm-up

A: Coaches Choice

Strength

B1: Dual DB Seated Neutral Grip Press (3 x 10 )

B2: Bent Over DB Row (3 x 10 )

1 arm at a time

Conditioning

C: Spread A Little Christmas Cheer (Time)

10,9,8,7,6,5,4,3,2,1

Barbell Bent Over Rows 135/95
Strict Push Ups
KB SDLHP 70/44

30 Sec Plank Hold After Each Round!

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, December 20, 2016

Leaderboard

Men's Dual DB Seated Neutra ...
Brian Wilcox	12/20/2016	1 x 1 @ 45 lbs

Women's Dual DB Seated Neutra ...
No female leaders to show...

Male Athletes

1

Michael
Carney

5:15 AM CrossFit

1 x 10 @ 50 lbs

2

Brian
Wilcox

5:15 AM CrossFit

1 x 1 @ 45 lbs

3

Anil
Hussain

5:30 PM CrossFit

2 x 10 @ 35 lbs

4

Jamie
Anderson

5:15 AM CrossFit

3 x 10 @ 30 lbs

5

Trey
Forbes

5:30 PM CrossFit

4 x 10 @ 25 lbs

5

Charles
Lafkoff

9:15 AM CrossFit

3 x 10 @ 25 lbs

5

Don
Kennedy

9:15 AM CrossFit

3 x 10 @ 25 lbs

Female Athletes

1

Emma
Knowles

5:30 PM CrossFit

1 x 5 @ 35 lbs

2

Tammy
Gorgano

5:30 PM CrossFit

3 x 10 @ 30 lbs

2

Allison
Muhlbauer

4:30 PM CrossFit

1 x 10 @ 30 lbs

2

Andrea
Bruti

5:15 AM CrossFit

1 x 10 @ 30 lbs

1 x 8 = 35#

2

Jessica
Ayala

5:30 PM CrossFit

1 x 10 @ 30 lbs

1-20, 1-25

3

Brie
Gomez

5:15 AM CrossFit

3 x 10 @ 25 lbs

3

Page
Shields

9:15 AM CrossFit

3 x 10 @ 25 lbs

3

Lindsey
Martin

9:15 AM CrossFit

1 x 10 @ 25 lbs

2 x10 20#

4

Katie
Wright

9:15 AM CrossFit

3 x 10 @ 20 lbs

1x10@15

4

Liz
Koehler

4:30 PM CrossFit

3 x 10 @ 20 lbs

5

lola
santiago

5:15 AM CrossFit

4 x 10 @ 15 lbs

6

Kat
Rummell

9:15 AM CrossFit

3 x 10 @ 10 lbs

6

Private

5:15 AM CrossFit

3 x 10 @ 10 lbs