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Friday

17
Dec

Friday

DSC_0271Holiday Schedule:
Thursday, December 24 (Christmas Eve) –
5:30am, 6:30am, 9:30am, and 12pm
Friday, December 25 (Christmas) – Gym Closed

Class WOD:
21 – 15 – 9
Deadlifts (275/185)
Box Jumps (30″/24″)

2016 REGIONAL ATHLETES
1. Snatch
EMOM for as long as possible: Start at 95/65# and add 10-20# every minute for as long as possible.

2. Snatch Grip Push Press
3×2

3. Overhead Squat
3×2

4. Conditioning
21 – 15 – 9:
Deadlifts, 315/225
Box Jumps, 30/24″

5. Gymnastics Conditioning
3 RFT:
2 Legless Rope Climbs
50′ HS Walk
25 GHDSU
50′ HS Walk
2 Rope Climbs
2 minute Rest

2016 OPEN ATHLETES
1. Snatch
EMOM for as long as possible: Start at 95/65# and add 10-20# every minute for as long as possible.

2. Overhead Squat
3×2

3. Conditioning
21 – 15 – 9:
Deadlifts, 275/185
Box Jumps, 30/24″

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