Saturday - Monday, December 17-19th
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Saturday
Warmup: Coaches Choice!
WOD: For Time
500 meter row then,
24-21-18-15-12-9-6-3 of
Push Press 115/65#
Pullups
with 20 Double Unders after each set then,
500 meter row
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Sunday
Amnesty - pick a workout you may have missed during the week or work on a skill
Reminder: Sunday Funday @ 7 am - Everyone welcome even non-members
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My best friend Deb showing the world how the Underground Strength Training plus her hard work gives great results! Congrats on your amazing performances.
Monday
*Coach Joe will be going over Frosty Strategy and Competition Prep on Monday at 5:00 pm. Come hear what Joe has to say about planning for this amazing event!
Warmup: 3 Rounds of
10 hollow body to superman
10 wall balls
10 back extensions
2 rolls
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Buy-in: 3x12 Ring Pushups
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Strength: Front Squat 6! with 8 Russian Twists after each set
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WOD: Todays workout is to honor a very special friend of mine! I will keep her idenity a secret unless you can figure it out by the name.
"Toodle"
5 Rounds for Time
11 Front Squats 115/75#
11 Chest to bar Pullups
11 Snatches 115/75#
11 Burpees
11 Calorie Row
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Frosty Sellout: Bench 5!