Thursday, December 24th

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: Side Plank

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WOD: For Time

100 Bench Presses 135/85#

*Top of each minute ~ 5 Pullups

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Endurance: Meet at ECF @ 530 am

OTM x 32 minutes

Minute 1 - 20 Hollow Rocks

Minute 2 - 10 Burpees

Minute 3 - 20 Mountain Climbers

Minute 4 - 10 Calorie Row

Minute 5 - 20 Plank ups

Minute 6 - 10 Burpees

Minute 7 - 20 Weighted Lunges

Minute 8 - 10 Calorie Row