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December 20th WOD

12/20/2016
Holiday Schedule:
Sat, Dec 24th-8 and 9AM classes only. No 10AM or gymnastics.
Mon, Dec 26th- 8 and 9AM classes
Level 1
L1:A: Back Squat (8-8-8-8)
@20X1; build to a tough set; rest 3 mins between sets
L1:B: Metcon (Time)
For time

18-15-12

Kbs 53/35
Gb squats
Burpees

Then

Run 800m
Level 1 Rx+
L1+:A: Metcon (Weight)
On a 15 min clock

Run 800m

Then build to a heavy set of 5 reps on a back squat
L1+:B: Metcon (Time)
For time

9-7-5

Ring mu's
Clean 205/135
Kbs 70/53

Then

Run 800m
F3
F3:A: Metcon (Calories)
30/30 Row; x12; for Max cals
F3:B1: GHD Back Extensions (4x10-12)
@3010; advanced use weight behind neck; no rest
F3:B2: Push-Ups (4x8-12)
@3010; advanced use weight; rest 90 sec
F3:C: 500m Ski (Time)
Sol Endurance
SE: Metcon (Time)
7 rounds for time

7 cal ab
7 cal ski
7 cal row
7 v-ups
7 burpees
7 wall balls 20/14
7 oh walking lunges/leg 45/25
7 shuttle runs
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM