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NEWS FROM OUR GYM.

Saturday

PARTNER WOD 1.) In Teams of 2 Row 6k 2.) 7 Rounds each, alternating Rounds 7 T2B 7 Push Press 7 Split Jumps

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Friday 12/30

FITNESS 1.) 5×8 Deadlifts -Rest 2min 2.) 3x15ea Hamstring Curls -Rest :60 3.) 4 Rounds 3min AMRAP 15 Tuck Jumps 12 Seated DB Press 9 …

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Thursday

FITNESS 1a.) 5x 10ea DB Walking Lunges 20X1 1b.) 4x 15 Clam Shells 2.) 12min AMRAP 20 Air Squats 15 KB Swings 10 Burpees PERFORMANCE …

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Wednesday 12/28

FITNESS 1.) Every 2:00 for 14min 2x Hang Power Cleans 2.) Every 3min for 15min 3x Hang Power Cleans 5x Wall Ball 7x Box Jump …

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Tuesday 12/27

FITNESS 1.) DB Strict Press 20X1 1×8 2×10 2×12 2.) EMOM 5 min 3-10 Pull Ups or relevant Progression 3.) 3 Rounds Row 15 Cal …

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Monday 12/26

Partner WOD AMRAP 12min 200m Run 12 DB Snatches 200m Run 12 Squat Jumps 200m Run 12 T2B *Alternate every couplet Rest 2min 6min AMRAP …

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Saturday 12/24

12 Days of Christmas! 1 Burpee 2 Dips 3 Box Jumps 4 Deadlifts 5 Pull Ups 6 Push Ups 7 KB Swings 8 Wall Balls …

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Friday 12/23

FITNESS 1.)EMOM 12min 1x Clean and 2x Jerk -Work on speed and footwork 2.)5 Rounds: 75x Single Unders, 12x  Push Press, 24x DB Step Ups …

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Thursday 12/22

FITNESS 1a.) 6×4 22X0 Front Squats 1b.) 6×8 Heavy Russian KB Swings 2.)EMOM 18min: 1.) :45 AirDyne 2.) :30 Hollow Hold 3.) 12 Front Squats PERFORMANCE …

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Wednesday 12/21

Fitness & Performance 1a.) Bench Press 5×5 1b.) 5×5 Pull Ups/Negatives 2.) 10min AMRAP 10x Hang Power Cleans 95/65 10x Bar Facing Burpees ACCESSORY 3x:30 …

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