WOD – 12.4.16Posted on December 3, 2016 by affiliate Come out with your hands up! Workout of the Day Every minute on the minute for 10 minutes complete the following: 10 Kettlebell swings (53#/35#) 15 Goblet squats (53#/35#) Rockland Barbell Club Banded Front Squats – 8×2 then Push Press – 8×2