Friday 12-8

1. Hip Snatch 3×5 @ 60-65%, rest 2-3 minutes between sets. 2. Hang Power Snatch+Hang Snatch 3×2+2-BUILD to moderate weight, rest 2-3 minutes between sets. 3. Overhead Squat 3×3-BUILD to heavy weight, rest 3-4 minutes between heavy sets. Post WOD (Optional): This weeks active recovery. 1. 15-20 minutes of mobility (move blood beforehand). 2. At…

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Thursday 12-7

1. Skill: Movement Prep 2. 15 Minute AMRAP: 4 Bar Muscle Ups 6 Turkish Get-Ups (1.5/1, 3/side) 8 Push Ups **SAVE THE DATES** -Saturday, December 9th @ 8pm (Upstairs): Our Annual Ugly Christmas Sweater Party! Please feel free to bring a side dish and drinks! -Holiday Schedule: We will be CLOSED December 23-26th. We will…

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Wednesday 12-6

1. Skill: Movement Prep 2. 5×3:00 AMRAP’s:* 15 Deadlifts (165/115) 10 Front Squats Max Calorie Row Rest/Walk 3:00 between sets. *Post calories rowed for each AMRAP to the whiteboard. **SAVE THE DATES** -Saturday, December 9th @ 8pm (Upstairs): Our Annual Ugly Christmas Sweater Party! Please feel free to bring a side dish and drinks! -Holiday…

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Tuesday 12-5

1. Performance/Fitness:* EMOM x 8: Evens: Run 200m Odds: 60% of Max Rep Muscle Ups (Goal is UB) 2. Make 3 attempts at each of the following: Max Set Toes-to-Bar Max Set Double Under Broad Jump for distance. *Post highest scores for TTB, double under’s, and max broad jump attempts. **SAVE THE DATES** -Saturday, December…

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