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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Saturday 12-16

9am Community Trial Class 1. Skill: Movement Prep 2. With a Partner: 3 Rounds For Time: Run 400m-Rotating every 200m 30 Kettlebell Swings (70/53)-Rotating every 15 reps. 30 Pull Ups-Rotating every 15 reps. 10am Member’s Only Class 1. Skill: Movement Prep 2. “Partner Eva” 5 Rounds For Time: Run 800m-Rotating every 400m 30 Kettlebell Swings…

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Friday 12-15

1. Tall Jerk: 3×5 LIGHT, rest as needed between sets. 2. Clean+Front Squat+Jerk: 3×1+3+1 BUILD, rest 2-3 minutes between sets. 3. Pause Back Squat-3×3 BUILD (3s pause in bottom), rest 3-4 minutes between sets. Post WOD (Optional) This weeks active recovery work. At a low intensity: Row 5k **SAVE THE DATES** -Holiday Schedule: We will…

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