12.26.2016

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November 6, 2020

MERRY CHRISTMAS!!!

Hours today: Regular morning hours until noon. No evening class times.

WOD3 Rounds1 Minute on each station with a 15 second transitionKB Swings 53/35KB PushupsHang Power Cleans 115/75Bar Hopping BurpeesBarbell RolloutsDouble Unders

METCONMetcon station workout: 1 minute on, 20 seconds off for 3 rounds, 1 minute rest between rounds1. Rip stick (RS) hockey slap shot2. Rip (RS) overhead slap shot3. TRX seated lat pulls (seated, arms extended overhead, bring body up and arms down to 90 degrees)4. Glute press with heels on box5. Med ball slam skaters (skaters side to side with a med ball throw in between each)6. Slam ball push-ups7. KB squat and press8. Assault bike

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