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Warmup: 10 minutes of:
kneeling KB around the world x 8,
Kneeling Single arm KB press x 8 (each side),
KB Russian twist x 8,
Plank position shoulder taps x 8,
8 calorie ski erg
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WOD: "Stocking Stuffer"
10 Rounds for Time:
4 Burpee box overs,
8 Ring Dips,
16 Calorie Row
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Endurance: Meet at ECF @ 530
Same as Main WOD
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Warmup: 3 Rounds of:
5 hip thrusts,
10 kb russian twists,
10 kb goblet squats,
20 meter ovehead single kb carry
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WOD: "Santa's Sac"
3 Rounds for Time:
40 Cal Bike,
20 knees to elbows,
10 Power Cleans 185/125#
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Warmup: 3 rounds of:
30 seconds kb shoulder packing,
20 banded face pulls,
10 bottoms up KB press
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WOD: “Nicole”
20 Minute AMRAP
400 meter run
Max rep Pullups
*Once your hands come off the bar for the pullups ~ Back to the run
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Endurance: Meet at ECF @ 530 am
“Nicole”