Tuesday

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Strength
1 min on
1 min off
Strict pull ups
5 rds

Wod
12 min amrap
12 sit ups
12 front squats@65/45
12 super rocks

Rest 2 min

Max double unders in 2 mins

No show charges start jan 1

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Reminder that the no show $5 fee will start tomorrow. You still have 9 hours to cancel a class if you are not able to make it. We will not be taking you out of the class if you call/ email/ Facebook / message.

The money from these no show fees will go back to into the gym for new equipment.

Monday

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Strength
Clean and jerk
20 mins

Wod
3 wall climbs
10 wall balls
10 jumping lunges
4 rds

Saturday

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Saturday
9&10
15 min snatch pratice

Wod
20 over head squats @65/45
10 push press
10 lunges with bar on back

Amrap 15

Power hour
10 min warm up
5 burpee
10 sit ups
15 air squats

Wod 1
10 people
-30-20-10
Toe 2 bar
Sumo deadlift high pull

Wod 2
10 people
30/20/10
Wall balls
Slam balls

15 min cap
Switch once everyone is done or at cap

Friday

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Strength
Pendley rows
5×5

5 strict pull ups
10 box jumps@30/24
15 kb swings @1.5/1
4 rds

Thursday

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Bench 5×2

Kalsu
5 burpee emom
Work towards 100 thrusters @135/95
25 min cap

Hope everyone had a great holiday!

Monday

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Strength
5×7 ohs

Wod
30 power snatches @135/95
30 burpee over bar