Warmup: Athlete’s Choice

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WOD: Elm City Endurance’s 12 Days of Christmas

1 - Dumpster Dash

2 - KBS

3 - Ring Rows

4 - Pushups

5 - Hip Extensions

6 - Calorie Row

7 - GHD Situps

8 - Calories on Ski

9 - Jumping Lunges

10 - Calorie Bike

11 - Box Jumps

12 - Burpees

Warmup: Athlete’s Choice

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Strength: Jerks 8x3

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WOD: 21-15-9

Power Cleans 155/95#,

Ring Dips

Super Saturday

2 Rounds for time:

1 mile run,

100 lunges,

50 kbs,

25 burpee box jump and overs

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Sunday -Deadlift Day!

Sunday Funday @ 8 am

Open Gym/Rugby Training @ 9 am