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THURSDAY CrossFit WOD 12.22.16

21
Dec

THURSDAY CrossFit WOD 12.22.16

HOLIDAY SCHEDULE
Mon-Thur – Normal Class Schedule
Friday – NO 5:30pm
Saturday – 10:00am 12 Days of Christmas WOD
Monday – NO CLASSES

WARM UP

2 Rounds
10 Lunges into Samson Stretch
10 Good Mornings
10 Strict Press

Benchmark WOD
“Diane”
21-15-9
Deadlifts 225/155
HSPU

Rest 5 Min

3 x Max Effort Kipping Pull Ups
Rest as much as needed between sets

“Durante Core”
5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –

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