Thursday 12-14

1. For Time: Row 1000m Run 800m Row 500m Run 400m 2. With a Partner: 100 Abmat Sit Ups *1 partner works while the other holds a front lean and rest (on rings). **SAVE THE DATES** -Holiday Schedule: We will be CLOSED December 23-26th. Regular schedule Friday 12/22 and Wednesday 12/27. -Whole 30 Nutrition Challenge…

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Wednesday 12-13

1. Performance: 3 Sets For QUALITY: 1 Strict Muscle Up 2 Kipping Muscle Ups 3 Strict Ring Dips Rest as needed between sets. OR Fitness: 3 Sets For QUALITY: 3 Strict False Grip Strict Ring Pull Up 1 Kipping Muscle Up 3 Strict Ring Dips Rest as needed between sets. 2. “Amanda” 9-7-5 For Time:…

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Tuesday 12-12

1. Performance: Strict+Kipping Handstand Push Ups 12+3, 9+6, 6+9, rest as needed between sets. Goal is unbroken. OR Fitness: Strict+Kipping Handstand Push Ups 3×1.1.1+3-5 Kipping, rest as needed between sets. 2. 3 Rounds For Time: 21 Push Press (95/65) 12 Burpees Run 400m **SAVE THE DATES** -Holiday Schedule: We will be CLOSED December 23-26th. Regular…

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Monday 12-11

1. Skill: Movement Prep 2. For Time: 100 Double Unders 50 Alternating Pistols 25 Strict Toes-to-Bar 50 Alternating Pistols 100 Double Unders **SAVE THE DATES** -Holiday Schedule: We will be CLOSED December 23-26th. Regular schedule Friday 12/22 and Wednesday 12/27. -Whole 30 Nutrition Challenge & Body Fat Truck Details Coming Soon…

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