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DECEMBER 2016

12/29/2016 20161230 FRIDAY METCON: 25:00 RUNNING CLOCK 21-15-9 DEADLIFTS (185#/135#) OVERHEAD SQUATS (95#/65#) 50 SHOULDER-2-OVERHEAD (95#/65#) 40 PULL UPS 30 BAR FACING BURPEES AMRAP WITH REMAINING TIME: 15 KETTLEBELL SWINGS (55#/35#) 15 BOX JUMPS (24"/20") 15 PUSH UPS Posted on 12/29/2016 at 08:09 PM | Permalink | Comments (0) 20161229 THURSDAY OLY: CLEAN & JERK (TEST) 15:00 TO ESTABLISH 1RM CLEAN & JERK METCON: 7 HANG CLEANS (165#/115#) 21 WALL BALLS (20#/14#) REST 1:00 X5 *18:00 TIME CAP Posted on 12/29/2016 at 01:39 PM | Permalink | Comments (0) 12/27/2016 20161228 WEDNESDAY SKILL: HANDSTAND PUSH UPS (WEEK 6 - FINAL WEEK) 14:00 EMOM ATHLETE CHOOSES REPS AND PERFORMS EV

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