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Monday, December 16th

Strength:

6 x 3 Front Squats @ 75%

WOD:

10!

Power Clean @ 155# / 115#

20 Rapid Fire Box Jumps @ 20" / 10"

 

Tuesday, December 17th

WOD:

5 Rounds for Time

20 Kettlebell Swings @ 55#/35#

20 Burpees

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Endurance: 6 am / 6pm @ ECC - 6 x 500 meter row

 

Wednesday, December 18th

Buy in:

4 x 12 Reverse Hypers

WOD:

30-20-10

Overheat Squats @ 95#/65#

Abmat Situps

40 Wall Balls 20/16# after each round of the couplet

 

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