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Saturday, December 21st, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 5:600 Meter Run1 Round of “Cindy”Max Clean and Jerks (135/95) Rest 5

Friday, December 20th, 2019 Metcon WOD: Metcon (Time) 30-20-10:Row CaloriesAlternating Dumbbell Box Step-ups (50/35) Directly Into… 10-20-30:Alternating Dumbbell Snatches (50/35)Wallballs (20/14) *Time Cap: 25 minutes*Use

Thursday, December 19th, 2019 Metcon WOD: Metcon (No Measure) On the 4:00 x 5 Rounds:25 AbMat Sit-ups15 Slam Balls (20/10)5 Push Press *Score will be

Wednesday, December 18th, 2019 Weightlifting SWOD: Front Squat 15 minutes to build to:3 front Squats Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 15:60

Tuesday, December 17th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 4:?27/21 Calorie Row?27 Burpees?27 Chest to Bar Pull-ups ?Rest 4 Minutes ?AMRAP

Monday, December 16th, 2019 Weightlifting SWOD: Overhead Squat 15 minutes to build to:1 Overhead Squat Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 10:6

Sunday, December 15th, 2019 Metcon WOD: Metcon (Time) For Time:75/55 Calorie Asault Bike150′ Walking Lunge75 AbMat Sit-ups150′ Walking Lunge75/55 Calorie Assault Bike

Saturday, December 14th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) Teams of 3, AMRAP 30:60 Calorie Row50 Pull-ups40 Power Cleans30 Thrusters Round 1:

Friday, December 13th, 2019 Metcon WOD: Metcon (AMRAP – Reps) Teams of 2, AMRAP 30:100 Meter Run, 1 Burpee Box Jump100 Meter Run, 2 Burpee

Thursday, December, 12th, 2019 Metcon WOD: Metcon (No Measure) AMRAP 16:21/15 Calorie Assault Bike12 Kettlebell Swings (53/35)2 Rope Climbs (15′) or 8 Strict Pull Ups