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21 December  2017

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat (4 x 4 x 4 )
*Start at 75% of your 1 RM.

WOD:
Partner WOD (28 Minute Cap)
5K Row for Time and Reps
Partner A: Row 250 Meters
Partner B: ME Back Squats (95/65)
*Switch every 250 meters
*Bar can’t hit the floor (3 burpee penalty at that time)

Cool Down:
Partner’s Choice

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27 December  2017

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (10 Minutes to Work to 90% of your 1 RM.)
*Use this weight for death by deadlifts
Deadlift (Death by Deadlifts)
EMOTM Add 1 Rep
Minute 1: 1 Rep
Minute 2: 2 Reps
Continue until you can’t complete the required reps in the minute

WOD:
15-12-9-6-9-12-15
Deadlifts (135/95)
Pull Ups

Cool Down:
3 Rounds
5 Barbell Rollouts

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29 December  2017

Warm-up:
Coach’s Choice

Strength/Skill:
Clean Work

WOD:
5 Rounds
6 Cleans (65/45)
6 Toes to Bar
3 Rounds
10 Hang Cleans (65/45)
10 Double Unders
1 Round
30 High Hang Cleans (65/45)
30 Ab Mat Sit Ups
*RX+: 95/65

Cool Down:
3 Rounds
5 HSPUs
10 Bicep Curls