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Monday, December 9th

Skillwok:

Muscleups

WOD:

15 Minutes to find Snatch One Rep Max

20 x On the Minute

Odd Minutes - 1 Snatch @ 70% of ORM

Even Minutes - 5 Burpees

 

Tuesday, December 11th

WOD:

10 Rounds for Time

15 Wall Balls @ 20#/16#

Dumpster Dash

Sellout:

4 x 10 Pushups

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Endurance: 6 am / 6pm @ ECC

 

Wednesday, December 11th

Skillwork:

Pullups

WOD:

21-15-9

Deadlift @ 185#/135#

Toes to Bar

Strength:

12 x On the Minute

2 Overhead Squats @ 70% of One Rep Max

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