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Tuesday, December 21, 2021

Friday (Christmas Eve) schedule: 5:30am, 8am, 9am. No pm classes.

Warm up

3 mins cardio: run, ski, bike, row

Michael Phelps

3 min AMRAP OF

*5 push ups

*5 Bicycles

*5 Monkeys

Hip Circuit

PVC


Skill

Abvent (6mins)

Tabata Jack Knives

WOD

8 min AMRAP

8 Wall Balls

8push press (65/95)


10 min EMOM

2 Burpees

2 Wall Walks

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Abvent 25 Plate Sit-ups 50 Sit-Ups 75 Dying Bugs Skill Power Cleans 4x6@70-75% 1RM WOD 5 Rounds :30/:30's Hang Power Cleans (75/115) C2b Pull ups Deficit Zpush Ups

ABVENT 8 Rounds of 10 vertical scissors 10 Horizontal scissors 10 Heel Rocks :10 Crunch hold 10 Jack Knives :10 Crunch Hold WOD 3 Rounds of 10 Jumping Lunges 15 Back Squats (95/135) 10 Jumping Lunges

WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose

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