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20 Dec Posted by in Just Because | Comments

This Monday, December 22: Christmas-o-ween. Dress up to celebrate what will be a most epic WOD. Wear green & red, your favorite Santa suit, be an elf, wear your jammies, or join forces with a friend and rent a reindeer costume. Be festive, have some fun!

Workout of the Day


Dynamic W/U


Prison Rules: Deadlift
3 reps every :15 for 16 Intervals


In a group (3-5):

5 Rounds:
:45 Row
:15 Transition
:45 Jump Rope (DU)
:15 Transition
:45 Air Squat
:15 Transition
:45 (DB)Push Press
:15 Transition
:45 Ball Slam
:15 Transition

RX: 14/20, 155/225
Zone 3: 125/185, HSPU w/feet on box
Zone 2: 85/135, HSPU w/knees on box
Zone 1: scale as needed


Coach led

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