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Wednesday, December 20, 2022


Christmas ๐ŸŽ…๐Ÿผ๐ŸŽ„and New Yearโ€™s ๐ŸŽ‰๐ŸŽŠSchedule

Friday, December 23

5:30, 9:00am

Open gym

3-5:00pm

Saturday, Christmas Eve

8:30, 9:30am

Twelve Days of Christmas Wod

Sunday, Christmas Day

MERRY CHRISTMAS!!๐ŸŽ„๐ŸŽ…๐Ÿผ๐ŸŽ

Monday, December 26

Closed


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


Wednesday

5 rounds for time

Run 200m (or row/Bike)

10 back squats @ 135#/95#

10 toes to bar

*add 2 reps to both back squats and toes to bar each round

*16 minute time cap

Extra credit

3 sets

15 DB bicep curls

15 DB overhead tricep extensions

Side plank 30-45 sec/side


Masters

A. EMOM 12 min

ย  ย  min 1: death March x 8/leg

ย  ย  min 2: barbell strict press x 8-10

ย  ย  min 3: dual KB front rack carry x 50m

B. AMRAP 12 min

ย  ย  12 push-ups

ย  ย  9 hanging knee raises or med ball v-ups

ย  ย  300m row

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