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25 December 2017 – “We are OPEN for Christmas!!!!! 10:30 a.m. to 12:00 p.m.”

25
Dec

25 December 2017 – “We are OPEN for Christmas!!!!! 10:30 a.m. to 12:00 p.m.”

25 December 2017

Warm-up: 3 Sets: 250m Row, 10x Empty Bar Front Squats, 10x Back Squats, 10x Good Mornings

Strength: Work to heavy single Squat Clean for the day, then: 3×3 @ 70%, 2×2 @ 80%

WOD: 4 sets for time:

  • 21x DB Thruster (35/20/ Hand)
  • 10x Burpee
  • Sprint to the End of the Parking Lot
  • Rest 0:30

Cool Down: 3 Sets: :30 Plank, :30 Right side plank, :30 Reverse Plank, :30 Left Side Plank, 1:00 Rest.

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