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Tuesday

28
Dec

Tuesday

DSC_0397New Years Eve Schedule:
Thursday, December 31 (New Years Eve) – 6:30pm – Class Cancelled
Friday, January 1 (New Years Day) – 9am & 10am Class Only

Class WOD: AMRAP 12:
10 Burpees
25 Double-Unders

2016 OPEN ATHLETES
1. Conditioning
AMRAP 12:
10 Burpees
25 DU

2. Gymnastics Skills
10 Sets of 10 unbroken Kipping HSPU – rest as needed between sets.

2016 REGIONAL ATHLETES
1. Track Session (or on a True Form Runner)
3 minutes on, 1:30 Rest
2 minutes on, 1:00 Rest
1 minute on, :30 rest
:30 on, :15 rest
1 minute on, :30 rest
2 minutes on, 1:00 Rest
3 minutes on

2. Gymnastics Conditioning
A. 3 x max rep unbroken Strict Deficit HSPU, 10/7″ – rest as needed
B. 2 x max rep unbroken Kipping Deficit HSPU, 10/7″ – rest as needed
C. 1 x max rep unbroken Strict HSPU

3. Conditioning
“Zeus”
3 RFT
30 Wall ball shots, 20/14
30 pound Sumo deadlift high-pull, 75/55
30 Box jump, 20″
30 Push press, 75/55
30 calories Row
30 Push-ups
10 Back squat, Body weight

4. Midline Conditioning
3×10 GHD Presses – Press bar over your eyes.
3×10 Ring In/outs
3×10 Glute Ham Raises

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