Tuesday, December 22nd

Holiday Week Schedule

Thursday Dec 24th ~ Normal Class Schedule -

Friday Dec 25th - ONLY 1 Class @ 8 am

Saturday Dec 26th - Normal Schedule

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Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: 2 Rounds of

Single Arm Over-head KB Waling Lunge Steps x 20

KB Russian Twist x 20

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Practice: Rope Climbs

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Strength: OTM x 10 minutes

8 Push Jerks ~ Taken from the floor

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WOD: 3 Rounds for Time

10 HSPU’s

20 Pullups

30 Calorie Row

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Endurance: Meet at ECF @ 530 am

30 minute AMRAP

5 Pullups

10 Pushups

15 Air Squats

20 Situps

30 Calorie Row