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WOD – December 12, 2016

We hope everyone had a good weekend and you guys are ready to get back to some fun in the gym! Tomorrow we are starting out strong!

Strength:
Back squat 5×4

Metcon:
3 Rounds of:
Work for 90 sec/rest for 30 sec.
back squats with an empty bar
sit ups
double unders

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WOD – December 8, 2016

Be sure to stretch your core and get ready for some fun tomorrow!

Strength:
Push press 8×2
(First 4 sets building, second 4 sets at 75-80%)

Metcon:
Double tabata of..
Weighted lunges
Push ups

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WOD – December 7, 2016

We hope everyone’s legs aren’t too blown up from today! Be sure to get some stretching in:) for tomorrow…

Strength/skill: 
GHD

Metcon:

For Time
40 sit ups
30 air squats
20 superman holds
10 toes to bar
500 m row
10 toes to bar
20 superman holds
30 air squats
40 sit ups

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