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Wednesday 12.26.2018

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Thank you to everyone that came out for our “Nightmare Before Christmas” WOD on Christmas Eve!

HOLIDAY HOURS
12/26-12/29: Normal Hours
Saturday 12/29: Holiday Potluck/Yankee Swap @ 1:00pm
Monday 12/31: Closed
Tuesday 1/1: Closed
… Normal Hours resume Wednesday January 2nd.

Warm-up Drills
I. Row 2:00
II. Dynamic Series
-Run/Jog
-High Knees
-Butt Kicks
-Shuffle
-Karaoke
-Run/Jog
…Then…
-Tall Duck Walk
-Duck Walk
-High Bear Crawl
-Low Bear Crawl
-Scorpions
III. Mobility

Impact/Focus: Clean Complex
Warm up as needed before working to establish a maximum effort in the following clean complex.

Hang Clean + Clean + Jerk

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“Turbulence Training”
Complete for time
10-8-6-4-2 x Overhead Squat (95/65)
21-18-15-12-9 x GHD Sit-ups

Notes: Ability to scale to 115 or 135 respectively.

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Katelyn

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