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Friday Dec 21st WOD


HOLIDAY SCHEUDLE:

DEC 24TH Christmas EVE: 6am, 8:15 & 9:30 ONLY (12 days of Christmas WOD) WIll NOT be a partner WOD so please come to your normal class time if possible! 6am'ers...be there!

Dec 25th Christmas Day: CLOSED

**Dec 26th: Limited schedule due to annual gym maintance  8:15am and 9:30am ONLY

Dec 31st New Years Eve: 5am, 6am, 8:15 & 9:30 ONLY

Jan 1st New Years Day: CLOSED

Strength:  Squat Clean  or Power Clean 5 Reps @ 40% 4 Reps @ 50% 3 Reps @ 60% 2 Rep @ 70% 2 Rep @ 75% 2 Rep @ 80% 1 Rep @ 85% 1 Rep @ 90% 1 Rep @ 95% 1 Rep @ 95%

Conditioning: 12 Min Amrap 4 Thrusters (135/95)(95/65) 6 T2B

8 Burpees


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Strength: 10 min EMOM 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 3 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Deadlifts (185/155)(155/135) 10 Pull ups

STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X8@ 70% 1X8 @ 75% 1X8 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 Conditioning: 10min AMRAP 10 Planking Burpees 10 Air Squats 10 Push ups 10 Weighted Sit ups (

Conditioning: For Time Partner WOD (Split reps) 1,200m/1000m row 60 Hang Power snatches (115/75)(95/65) 60 Handstand pushups/ Kneel and Press 800m/600m row 40 Hang Power Cleans (115(95/65)75)(95/65) 4

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