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AMNESTY Sunday

12-21-09 Monday

WOD:  on the minute for 20 minutes

1 pull-ups

3 push-ups

5 burpees

12-22-09 Tuesday

HERO WOD

DT 5RFT

12 DL 155

9 HPC

6 Jerks

12-23-09 Wednesday

Strength

3x max pull-ups

3x max push-ups

WOD 10!

OH Squat 135/95

Wall ball 20/16 

12-24-09 Thursday: NO 630 PM

Cookies and Milk for Santa and Paleo for the Reindeer

2x3 BS

2x3 FS

Bonus Round

100 Box Jumps for time

12-25-09 Friday 9 am

Mostly Naughty and Not to Nice:Bring Your Buddy Day

WOD

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest

the first 8 intervals are pull-ups,

the second 8 are push-ups,

the third 8 intervals are sit-ups,

finally, the last 8 intervals are squats.

There is no rest between exercises.

(last completed September 18th, 2009)

12-26-09 Saturday

Skill Work: Bar

Pressing Snatch Balance

http://media.crossfit.com/cf-video/cfj-nov-05/pressing-snatch-balance.wmv

Strength

Heaving snatch balance

Work up to 1RM

http://media.crossfit.com/cf-video/cfj-nov-05/heaving-snatch-balance.wmv

Santa Loves Snatch

1 Snatch per minute on the minute. If you have two failed attempts in one minute transition to Clean and continue on the next minute.

Use a weight that will challenge you but also allow quality mechanics  

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