Saturday - Monday, December 8th-10th

Cintia’s Baby is here :)... he was born on December 1st at 7:55 pm. 7lbs 6oz... 19 3/4 inches long.  Jionni Varela Silva.

Cintia’s Baby is here :)... he was born on December 1st at 7:55 pm. 7lbs 6oz... 19 3/4 inches long.

Jionni Varela Silva.

Saturday

Warmup: Coaches Choice

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WOD: On the Minute x 21 minutes

Minute 1: 2 Rope Climbs

Minute 2: 16 Alternating Dumbell Snatches 50/35#

Minute 3: 10 Box Jumps 24/20”

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Sunday

Amnesty - Pick a workout you may have missed or work on a skill 

**7 am Sunday Funday (Wear Warm Clothes ~ We RUNNING)

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Monday

Warmup: 10 minutes of

10 meter frog hop

10 meter butt kicks

10 meter bear crawl

10 meter inch worms

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Strength: OTMX8 minutes

5 Deadlifts + 5 Burpees

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1 minute max rep wall balls

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WOD: OTMx15 minutes

1 Power Clean + 2 Front Squats + 3 Power Jerks

(Athletes picks weight ~ should be Challenging)

Joe Kusnitz