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Tuesday, December 30

Performance is in red, Competition is in blue, Accessory Work is in orange Strength: A) Every 3 minutes, for 12 minutes (4 sets):  Snatch-grip deadlift x 6-8 reps WOD 1: 3 rounds for time: 15 Strict supine ring row – set rings to hip height 15...

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Friday, December 26th

Performance is in red, Competition is in blue, Accessory Work is in orange Strength: A) Every 2 minutes, for 6 minutes (3 sets): Bench Press x 8-10 reps B) Every 2 minutes, for 10 minutes (5 sets): Strict Pullups x 5-8 tough reps WOD: 5 rounds...

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Monday, December 22nd

Box Brief: No evening classes Christmas Eve, no classes Christmas Day Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink Strength: A) Every 3 minutes, for 12 minutes (4 sets):Back squat –...

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Friday, December 19th

  Performance is in red, Competition is in blue, Accessory Work is in orange Strength: A) On the minute, for 10 minutes: For total reps 30 seconds of Russian Swings 30 seconds of rest B) Every 2 minutes, for 10 minutes: Strict pullups × 5-8...

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Monday, December 15th

Performance is in red, Competition is in blue, Accessory work is in orange, Optional Conditioning is in pink. Strength: A) Every 3 minutes, for 12 minutes (4 sets):  Back squat x 5 reps  B) Every 2 minutes, for 6 minutes (3 sets): Strict press x...

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