12 Days of Christmas ~ Day 7

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Warmup: 12 minutes of:

10 Banded Deadlifts,

10 meter prowler push,

10 KBS,

10 Single Legged KB deadlift (5 each leg)

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WOD: "Karen"

For Time:

150 Wall balls 20/14#

12 Days of Christmas ~ Day 6!

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"Sisson"

20 Minute AMRAP:

1 Rope Climb,

5 Burpees,

200 meter run,

***Wear a weighted vest

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Sunday

Amnesty Sunday @ 8 am~ Pick a workout you may have missed or make up your own!

Rugby Training @ 9 am

12 Days of Christmas ~ Day 5!

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Warmup: 10 minutes of:

10 cal Ski Erg,

1 wall walk,

10 KB row (5 each side),

30 second plank hold

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"Minch on a Bench"

21-15-9 of

Bench Press @ Body Weight#

Ring Rows