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Friday 12/8/2017

Holliday Party tonight at Cheluna, 6:30pm

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

40' bear crawl

10 push ups

40' sideways bear crawl, reverse position after 20'

10 V-ups

40' crab walk

10 Supermans

10 high knee raises on rig

Workout warmup:

10 min Alternating EMOM

1st min. 1 HPC+1PC+1SC(PC and SC from ground)

2nd min. 150 m row

Workout:

4 min AMRAP

5 Power cleans(115/75) RX+(135/95)RX++(155/105)

5 Bar over burpees (lateral)

3 min rest

4 min AMRAP

5 power cleans (135/95) RX+(155/105)RX++(185/135)

5 Bar over Burpees

3 min rest

4 min AMRAP

5 Power Cleans (155/105) RX+(185/135)RX++(225/185)

5 Bar over Burpees

Start the additional AMRAP's at beginning. 

Score is total rounds and additional reps of the 3 rounds added together. 

Lift:

4 rounds

10 OH Lunges with Barbell, go as heavy as you can without having to put bar down for 10 reps

Skill: 

Pick a goat to work on for 10 min.

Earlier Event: December 7
Thursday 12/7/2017
Later Event: December 8
Holiday Party Friday 8 December