Warmup: Coaches Choice

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12 Days of Christmas ~ Day 8!

"Nicole"

20 minute AMRAP:

400 meter run,

max rep pullus

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Endurance: Meet at ECF @ 530 am

Same as main WOD

Warmup: Coaches Choice

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12 Days of Christmas - Day 7!

"Karen"

For Time:

150 Wall balls 20/14#

Super Saturday ~ 12 Days of Christmas - Day 6

"Sisson"

20 Minute AMRAP:

1 Rope Climb,

5 Burpees,

200 meter run,

Wear a weighted vest

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Sunday

Sunday Funday @ 8 am ~ Anyone welcome

Warmup 15 Min of

Plank to Bear

Pallof Press w Rotation

Hollow Holds

Cossack Squats

Jump Rope

15 Min KB Skill Practice:

Swing & Clean

8 Rounds of KB Complex

10 KB Side to Side Swing

6 KB Clean + Reverse Lunges

4 KB Push Press (each side)

1 Min Row

Open Gym @ 9 am

New Haven Rugby @ 10 am