Friday 12/16

WODBy Candice WagnerDecember 15, 2016

1. Clean & Jerk 5×2+1 80% 2. Barbell Conditioning. For Time: Hang Power Clean 4×6 Unbroken (205/145) 3. Tempo Ring Dip 5×5-10 @21×2, rest 3:00 between sets.

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Thursday 12/15

WODBy Candice WagnerDecember 14, 2016

1. 20 Minute AMRAP: 10 C2B Pull Ups 20 Alternating Pistols 10 Box Jumps (36/30″) 2. Seated Single Leg Pike Ups, Alternating 3x(10-15/side)x2, rest as needed between sets.

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Wednesday 12/14

WODBy Candice WagnerDecember 13, 2016

1. Overhead Squat 5×3 (3s pause in bottom of OHS) 2. EMOM x 14 Minutes: E: Row 16/14 Cals O: 6 Deficit Kipping HSPU* *Pick your deficit.

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Tuesday 12/13

WODBy Candice WagnerDecember 12, 2016

1. EMOM x 10: E: 30 Double Unders O: 10 Double Russian Kettlebell Swings 2. 7 Minute AMRAP: 2 Muscle Ups 2 Deadlifts (315/205)

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