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December 7, 2018

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Dec

December 7, 2018

GROUP WARMUP
2 sets –
5 Cuban press youtu.be/kkzRRhlCMl4
5 Plate squats
5 lying overhead plate stretch
10 banded pull-aparts youtu.be/MpyEGXCLS8M
10 PVC pass throughs

ODD OBJECT/STRONGMAN
Circuit 1 –
3 sets of:
6 each arm single arm hollow body floor press www.youtube.com/watch?v=Lum-OZVPfFI
8 seated banded row youtu.be/qHHrXyvkyCM

Circuit 2 –
3 sets of:
10 Alternating single leg strict toe to bar
50 ft Yoke walk (as heavy as possible)
:20 plank

Circuit 3 –
3 sets of:
6 Parallette push-up with cross body shoulder tap (or standard push-up with cross body shoulder tap)
5 dumbbell rear-delt raise
5 front squats (clean from floor)

HAPPY BIRTHDAY KERRIE MUTTERBACK!

Cardio-palooza

Two upcoming opportunities to sweat it out:

Friday (tonight) Ride or Die at 6 PM http://www.verostrength.com/ride-or-die/

Saturday (tomorrow) Free Sweat Class

2019 CrossFit Open Dates Announced 

The CrossFit Open will be held Thursday, February 21st, and will once again span five weeks, concluding on Monday, March 25th. Stay tuned for more details!

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