![]() DON'T FORGET, HOLIDAY PARTY IS FRIDAY, DECEMBER 19TH!!!! SIGN UP FOR SECRET SANTA AT THE GYM!!! WARMUP
50' OF Knee pull Quad stretch Toe pull High kick Lateral lunge Banded hip walk 10 scorpion 10 band pull-aparts FITNESS 1)3X5 SQUAT (ADD 5 LBS) 2)3X5 PRESS (ADD 5 LBS) 3A)5X10 BALL SLAMS 3B)10 RING PLANK ARM CIRCLES (BOTH SIDES AT SAME TIME, 10 SMALL CIRCLES OUT, 10 IN) PERFORMANCE 1)4X1+1 4 POSITION CLEAN PULL (1"/KNEE/HIP/FINISH) + CLEAN PULL 2)5X3+1 C&J + JRK @ 65 3)5X3 SNATCH BALANCE WOD 10 AMRAP 1x Snatch (155#/95#) 2x Bar Muscle-ups (2 Pullups + 2 Bar Dips) 3x Overhead squats (155#/95) 4x Pull-ups (chest to bar)
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