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MONDAY – 12.14.15

13
Dec

MONDAY – 12.14.15

WARM UP
Line Drills

SKILL WORK

Front squat
OVhead Squat
PVC/OH

STRENGTH
12 Min EMOM
Front Squat
1 @ 90% of 1RM
*Use the 3 rep max from last Wednesday as a guideline if uncertain of 1RM

WOD
21-15-9
Overhead Squat 95/65#
Box Jump 24/20″

CFV, I hope everyone who made it to the Christmas party had a great time. It was great being able to see everyone who made it out.

This week we are going to put some focus on intensity. There will be a few WODs this week that will be short like todays. Don’t look at these as WODs as less, your goal should be all out 100% effort. Your intensity drives your workout and results. You have to train endurance and intensity to stay well rounded. Give it your all this week and I promise you won’t be disappointed.

Have a great week inside and outside of the box.

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