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December 8th WOD

12.8.2017

6:15pm class is canceled. Thanks.

Level 1
L1:A: Power Clean (16 min e2mom; 2 PC every 2 mins)
build to a tough double
L1:B: Metcon (Time)
For time

Grace

Then

Run around mall

Level 1 Rx+
L1+:A: Front Squat (16 min e2mom; 2 Front squat@20X1)
build to a tough double
L1+:B: Double Grace (Time)
For Time:
60 clean and Jerks 135#/95#

F3
F3:A: Metcon (No Measure)
Burgener progression; 20 mins
F3:B: Baseline (Time)
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
F3:C: Metcon (Calories)
30/30 ab; x4; record total cals

Competitors
Comp: 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