12.19.16

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Strength: 3 sets 12 reps Ghd situps/Ghd Hip Ext Wod: 5 Rounds For Time: 7 DeadLifts 275,185 25 Air Squats 7 Strict Hspu

16 Dec

12.17.16

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We will be having a gift exchange and toasting to the holidays with Mimosa’s “Polar Express” Teams of 3:AMRAP 25:100 Calorie Row50 Thrusters (95/65#)100 Calorie Row50 Thrusters (135/95#)100 Calorie Row50 Thrusters (155/105#)100 Calorie RowMax Thrusters (185/135#)

15 Dec

12.16.16

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FridayStrengthFront Squat- 3, 3, 3, 3; Rest 2 Min WOD4 Rounds For Time20 Russian KB Swings- 53/3530 Double Unders20 Sit Ups

14 Dec

12.15.16

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StrengthSplit Jerk- 3, 3, 3, 3; Rest 1:30 WOD12 Min AMRAP8 Power Clean- 95lb/ 65lb8 Push Press8 Toe to Bar

13 Dec

12.14.16

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WOD Teams of 2 Amrap 255 Deadlifts 255,1755 Ring Push Ups5 Windshield Wipers 135,95200m Run

12 Dec

12.13.16

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StrengthSquat Clean 1.1.1; Rest 10 Sec/ Rest 2 Min x 3 WODFor Time15/ 12/ 9/ 6/ 3Squat Clean- 135lb/ 95lb Box Jumps- 24″/ 20″