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Friday 12.23.16

22
Dec

Friday 12.23.16

**Reminder: NO 6:30PM CLASS TONIGHT!**

WORKOUT OF THE DAY:

STRENGTH: Jerk 2.2.2.2. across 90%
or DB Complex
10 DB Bench Press
10 DB Rows/ side (Same wt)
20 Hollow Rocks
x 5-6 Rds


WOD: [ Fully Charged ]

9 HSPUs
12 Pull-ups
15 Box Js
18 KBs
21 A Squats
x 3 Rds

L1- Strict/def, CTB, 30/24, 70/53
L2/M- kip, 24/20, 53/35
L3- DB p-press, banded, 14/plate, 35/18