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Announcements

We will be participating in the international fundraising event Team Linda Day THIS Saturday 12/14 at 930am! This is a team wod — teams must be three members, all male or all female. For more information on how to get involved, visit our Events page. (NOTE: Oly class is STILL ON for 1030am.)

 

Warm-up:

Aero Clean Warm-up

 

Weightlifting:

20 Minutes

Clean
2×3 @ 70%
[email protected] 75%
3×1 @ 80%

 

Metcon:

2 Rounds (:30/:30r):
High Hang Clean (60% of 1RM)
Sit-ups
Wall Ball (20/14)
KB Swing (2 pood/1.5 pood)
Double Unders

 

Accessory Movements:

Cashout (Coach’s Choice, pick 2)

A) 3X8 GHD
B) 3X Max Effort Plank
C) Mobility

 

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