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Wednesday 12.19.2018

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HOLIDAY HOURS
Monday 12/24: “NIGHTMARE BEFORE CHRISTMAS!” 10:00am Heat ONLY (Arrive at 9:30 for warm-up)
Tuesday 12/25: Closed
12/26-12/29: Normal Hours
Monday 12/31: Closed
Tuesday 1/1: Closed
…Normal Hours resume Wednesday January 2nd.

**Holiday Potluck Party SATURDAY DECEMBER 29TH @ 1PM**

Warm-up Drills
I. Coach’s Choice
II. 2 Rounds of
5 x Barbell Row
5 x Deadlift
5 x Sumo Deadlift High Pull
5 x Power Clean
5 x Front Squat
II. Mobility

Impact/Focus: Front Squat 4×3
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat

Front Squat 3-3-3-3 (80%)

Notes: Athletes should base their percentage for today’s workload off of their functional 1RM established on 12.05.2018.

Post loads to comments.

“Black & Blue”
Five rounds for time of
10 x Power Clean (135/95lbs)
10 x Burpees

Notes: Scale loads accordingly in order to accomodate sets of 3-5 reps per round consistently.

Post scores to comments.

Samy Daghir

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