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December 27th WOD

12/27/2016
Thurs, No gymnastics.
Sat, Dec 31st- 8 and 9AM classes only. No 10AM or gymnastics.
Sun, Jan 1st- no classes. Yoga cancelled.
Level 1
L1:A1: GHD Back Extensions (5x10-12)
@3010; put weight behind neck if it's too easy; no rest
L1:A2: CS Snow Angel (5x10)
@2020; no rest
L1:A3: Banded Monster Walks (5x60')
rest 2 mins before a1
L1:B: Metcon (AMRAP - Rounds and Reps)
6 min amrap

10 Kbs 53/35
8 burpees
Level 1 Rx+
L1+:A: Metcon (Weight)
On a 15 min clock

Run 1 mile

Then build to a heavy 1 rep PC
L1+:B: Metcon (Time)
For time

1-2-3...8-9-10

Front squats 185/125 from ground
T2b
F3
F3:A1: Deadlift (5x10)
@3010; adv; build to a tough set; no rest
F3:A2: Push-ups (5x8-12)
@3010; adv add weight; rest 2 mins
F3:B: Metcon (AMRAP - Reps)
17 min amrap

10-30 supermans
10-30 push ups
10-30 cal ab
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