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December 6, 2017

12/6/17

Warm-up
10 x 200m Rows
** Rest :30 between efforts

20 Upright Rows
20 Lateral Raises
20 Press
**Use very light Dumbells
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
5 Deadlifts 225/155#

December 5, 2017

12/5/17

Warm-up
Junk Yard Dog

2 Rounds
10 KB SDHP
10 Russian Swings
10 Goblet Squats
Weightlifting
Back Squat (8x2)
EMOM 8 x 2
Tempo Pause Back Squats

December 4, 2017

12/4/17

Warm-up
(15 Min)
4 Rounds
:15 Mountain Climbers
:15 L Plank
:15 R Plank
:15 Situps

2 Rounds
10 PVC OHS
10 Pass Throughs
:30 Sumo Squat

Snatch Review
Strength WOD
Every :30 For 5 min
1 to 2 Power Snatch 135/95#

December 1, 2017

12/1/17

Metcon
Hammer (5 Rounds for time)
5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups

November 30, 2017

11/30/17

Warm-up
Coaches Choice
Weightlifting
Clean and Jerk
12 Min Power Clean and Push Jerk Clean Practice
**Beginner/Intermediate practice form

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