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December 7th WOD

12/7/2016
Noon and 4:15pm Classes will be Cancelled on Thursday, 12/8. Sorry for the late notice.
Level 1
L1:A: Back Squat (24 min E2mom;every 2 mins perform 2 back squats)
@20X1; start at 65% and build to a tough double
L1:B: Metcon (AMRAP - Rounds and Reps)
8 min amrap

10 pull ups
10 Kbs 53/35
10 gb squats
Level 1 Rx+
L1+:A: Clean (24min E2mom; every 2 mins perform 2 cleans)
build to a tough double
L1+:B: Metcon (AMRAP - Rounds and Reps)
8 min amrap

8 full cleans 155/105
10 c2b pull ups
12 Kbs 70/53


F3
F3:A1: Back Squat (5x6-8)
@33X1; advanced ; 5x5 @20X1; no rest
F3:A2: CS - ATYT (5x10)
@2020; rest 90 second
F3:B: Metcon (Time)
4 rounds for time

200m ski
200m run
20 air squats

Advanced

400m ski
50 air squats


Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am


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