Thursday, December 14th

12 Days of Christmas ~ Day 4

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Warmup:

Ski Erg x 6 Calories

Banded High Pulls x 6,

Banded Pull Aparts x 6,

Banded Tricep Push downs x 6,

Single Arm Banded Press x 6,

Banded Paloff Press with Rotation x 6

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WOD: "Naughty & Nice":

25 Minute AMRAP:

2 mile run,

with time remaining AMRAP:

6 KBS 55/35#,

12 Box Overs

Score = Run Time; AMRAP Rounds and reps!

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Endurance: Meet at ECF @ 530 am

Same as main WOD!