MERRY CHRISTMAS TOMORROW EVERYONE.
Mark your Calander
Upcoming Bring a Friends
December 28th
Juniors Bring a Friend
December 31st
Wodapalooza Support for Keith Bussom 5th place in 40-44 Masters Division
1 Snatch(rx sq, sc pwr)
2 Push Press
3 Front Squat
4 Hang Power Cleans
5 Deadlifts
6 Burpees
7 Pull Ups
8 box jumps 20"
9 push ups
10 Air Squats
11 KB Swings (Heaviest you can use unbroken)
day 12 500m row
*All barbell movements the same Men 95#, Women 65#
Ex. Complete 1 snatch, 2 pp, 1 snatch, 3 fs, 2pp, 1 snatch, etc.. until you've completed 500m row back through 1 snatch
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