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CrossFit WODs Dec 27-31

Monday, Dec 27
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM
WOD
21-18-15-12-9-6
wall ball shots, 20/14
med ball sit ups
1-2-3-4-5-6
squat clean + split jerk, 135/95

Tuesday, Dec 28
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM
STRENGTH
10 x 90 second rounds, increase load each round
pause front squat + front squat
WOD
3 rounds
5 pull ups
10 push ups
15 squats
20 DU’s

Wednesday, Dec 29
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM
STRENGTH
E2MOM for 16 minutes
3 bench press
3 deadlifts
WOD
tabata row

Thursday, Dec 30
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM
WOD
row 1000m
21 SDHP, 75/55
21 push press
21 ring dips
row 750m
15 SDHP
15 push press
15 ring dips
row 500m
9 SDHP
9 push press
9 ring dips

Friday, Dec 31
ONE CLASS TODAY AT 8:30 AM
WOD (CAN BE DONE WITH A PARTNER)
5 rounds
run 400m
30 box jumps, 24/20
30 (class pick)

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