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Monday Dec 20th WOD

Christmas Week Schedule:

Thursday Dec 23rd NO 7:15 Conditioning Class

Friday Christmas Eve 12/24 7am, 8am & 9:15am

Christmas Day 12/25: CLOSED

Friday New Years Eve: 7am, 8am & 9:15am

New Years Day: CLOSED


Strength: SHoulder Press 5x5@ 75%



Conditioning:

8 Rounds

3 Wall Walks

5 Box Jumps (30/24)(24/20)

10 Push Press (135/95)(125/85)(115/75)



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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups