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December 24, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””] Please note that we will only be open for a half day today! The last class will be held at Noon and we will be closed tomorrow and Friday as well. We will return to normal hours on Saturday![/creativ_alertbox]

 

Skill

None

WOD

Fight Gone Bad

3 Rounds for reps with 1 minute on each station. 1 minute rest between rounds.

Wall Ball Shots  20/14lbs
Sumo Deadlift High Pull 75/55lbs
Box Jumps 20/20″
Push Press 75/55lbs
Row (Calories)

Workout notes: The workout is scored by your total reps.  There will be no rest between stations so plan a few seconds to transition from one movement to the other.   This workout is long so you will want to pace yourself but go hard at each station.  Happy Holidays and we’ll see you Saturday!

 

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