Thursday 12-21

1. Skill: Movement Prep 2. 3 Rounds For Time: Run 300m 20 Jumping Split Lunges, Alternating 20 Kettelbell Swings (2/1.5) **SAVE THE DATES** -Holiday Schedule: We will be CLOSED December 23-26th. Regular schedule Friday 12/22 and Wednesday 12/27. -Tuesday, January 2nd, 7pm Upstairs. Whole 30 Challenge Clinic & Potluck. -Wednesday, January 3rd. Whole 30 Challenge…

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Wednesday 12-20

1. Skill: Movement Prep 2. 5×2:00 AMRAP’s For Max Calories/Max Load: 3 Hang Power Cleans 3 Front Squats 3 Push Jerks Calorie Row Rest/Walk 2:00 between sets. *Pick your weight. Weight may go up or down on each set as needed. Post total pounds lifted and total calories rowed to the whiteboard. **SAVE THE DATES**…

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Tuesday 12-19

1. Performance/Fitness:* EMOM x 8: Evens: Row 16/14 Calories Odds: 65% of Max Rep Muscle Ups (Goal is UB) 2. For Time: 50 Burpees 50 Toes-to-Bar **SAVE THE DATES** -Holiday Schedule: We will be CLOSED December 23-26th. Regular schedule Friday 12/22 and Wednesday 12/27. -Tuesday, January 2nd, 7pm Upstairs. Whole 30 Challenge Clinic & Potluck.…

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Monday 12-18

1. Performance: Deficit Strict Handstand Push Up-Build to max deficit for 3 reps. Perform all 3 reps unbroken. Rest as needed between attempts. OR Fitness: Deficit Strict Handstand Push Up-Build to max deficit for 3 reps. Does not have to be unbroken. Rest as needed between attempts. 2. 6 Minute AMRAP: 24 Double Under’s 12…

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