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WODs

December 16th

WOD

Complete 5 rounds of the Bear Complex rest between rounds

1 Bear Complex is 7 sets of the sequence:
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

Then a little something fun at the end of class

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December 15th

Deb hit a PR by 10#’s today

-WOD-

5 Rounds of:
20 Box Jumps 24/18
10 Wall Balls 20/12
1 Rope Climb 20′

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December 14th

Nice work today on the XS Benchmark workout! Everyone that did that workout last month got a PR today. Make sure you keep track of your time and we’ll hit that workout again in a little over a month.

-WOD-

Deadlift Heavy!!!

As many rounds as possible in 10 minutes of:
-11 Shuttle Runs
-7 Deadlift @ 225/135#’s
-5 Burpees

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December 13th

-WOD-

-XS CrossFit Benchmark-

-500m Row
-40 Air Squats
-30 Sit Ups
-20 Push Ups
-10 Pull Ups
-500m Row

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December 12th

-WOD-

Jerk
5-5-3-3-1-1

2:30min AMRAP of:
-3 KB Snatch each arm
-6 SDHP
-9 KB Swings
Rest 30sec and repeat for a total of 3 rounds

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December 11th

-Rest Day-

In home WOD
10 minute AMRAP of:
-5 Push Ups
-10 Sit Ups
-15 Squats

December 10th

-TEAM WOD-
Will be made up on the spot

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