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Friday, December 30, 2022

Friday, December 30

No 6:30pm class

Saturday, December 31

8:30, 9:30am

Sunday, January 1, 2023

HAPPY NEW YEAR ๐ŸŽ†๐ŸŽŠ๐ŸŽˆ

Monday, January 2, 2023

Closed


Friday

A. Every 2:00 x5 sets

1 Power Clean+1 Hang Power Clean+2-3 front squats

-building load from 155#/105# to a tough set for the day

B. For time

Row 500m/400m

50 DB snatches @ 50#/35#

Echo Bike or Assault Bike 30/20 cals

35 Pull-ups

Run 400m

20 Burpees


Masters

A. EMOM 12 min

ย ย  ย  min 1: bike 9 cal

ย ย  ย  Min 2: 15 single unders + 3 no push-up burpees

ย ย  ย  Min 3: 10 SA DB alt snatches

B. 5 rounds for time

ย ย  ย  10 barbell sumo deadlift highpulls

ย ย  ย  15 air squats

ย ย  ย  10 barbell push press

ย  ย  ย 

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