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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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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