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Tuesday December 1, 2015

Warm up;
Frankensteins-burpee inch worms-10 squats with hold-10 push ups-high knees- butt kicks- 10 tuck jumps-straight leg bear crawl

6-9 WOD: 2 Rds
5 Pull Ups
10 Hang Cleans 20/15, 9#KB
20 Push Press
30 Sit Ups
40 Squats
50 Jump Rope

10-14 Strength: 1 RM DeadLift

Wod: 5 Rds
1 MU(3x if doing MU progressions) or 5 Ring Dips (bands)
10 Wall Balls 14/10, 10/8

Earlier Event: November 30
Monday November 20, 2015
Later Event: December 3
Thursday December 3, 2015