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December 23, 2017

22
Dec

December 23, 2017

GROUP WARM-UP
10 Thrusters
5 Pull-ups
:30 Air bike
10 Kettlebell swings
1 Rope climb

METCON/PARTNER TEST
For time:
FRAN
21-15-9
Thrusters RX95/65
Pull ups
10-minute time cap, each partner does Fran

@ 10 minutes start:

100 Calories Air bike
50 Kettlebell swing 55/35
10 Rope climbs
split anyway
Heats of 8. 10-minute stagger start

MOBILITY
2 sets of:
1:00 each side twisted cross
1:00 box stretch

MERRY CHRISTMAS! 

See you all Tuesday!

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