Friday 12-29

1. Behind the Neck Jerk 3×3 @ 40-70%-Perfect technique. Rest as needed between sets. 2. Clean+Front Squat+Jerk 3×1+2+1 BUILD, rest 2-3 minutes between sets. 3. Pause Back Squat 3×3 BUILD (2s pause in bottom), rest 3-4 minutes between sets. Post WOD (Optional) This weeks active recovery work. **SAVE THE DATES** -New Years Schedule: Monday, January…

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Thursday 12-28

1. Performance: 3 Sets For QUALITY: 2 Strict Muscle Up’s 3 Kipping Muscle Ups 4 Strict Ring Dips Rest as needed between sets. Goal is unbroken, but does not have to be. OR Fitness: 3 Sets For QUALITY: 3 Strict False Grip Strict Ring Pull Up 1-3 Kipping Muscle Up 3 Strict Ring Dips Rest…

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Wednesday 12-27

Welcome Back! 1. Performance: Strict+Kipping Handstand Push Ups 15+3, 12+6, 9+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. Repeat from week 2. 2. For Time: 50-40-30-20-10 Double Under 25-20-15-10-5 Wall Ball Shot (20/14, 10′) **SAVE THE DATES** -New Years Schedule: Monday,…

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Tuesday 12-26

We are CLOSED today for the holiday and will reopen tomorrow during our normal business hours. ON YOUR OWN: 12 Minute AMRAP: Run 200m 50′ Walking Lunges :30s Plank Hold **SAVE THE DATES** -New Years Schedule: Monday, January 1st we will be open from 9-Noon for OPEN GYM hours only. -Tuesday, January 2nd, 7pm Upstairs.…

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