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December 15 WOD

Metabolic Conditioning:  15 Happy Birthday Amanda/Beryl 12 min amrap12 Deadlifts(AC)16 Wall Ball(20/14 to 10/9)

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December 14 WOD

Metabolic Conditioning:  15 Box Jumps(30/24) 5 Cleans(AC)12/4, 9/3, 6/2, 3/1 Movement Skill:  Wheelbarrow Leg Drop Drill Partners - 1 min each - 3 rds approx -...

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December 13 WOD

Metabolic Conditioning:  Snatch Complex: 6 rds - 1AE3M Power SnatchHang Power SnatchHang Squat SnatchSquat Snatch Movement Skill:  Goat Practice - 10...

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December 12 WOD

Metabolic Conditioning: 10 Thrusters(135/95) 50 Double-Unders 8/40, 6/30, 4/20, 2/10 Movement Skill: Skill PracticeWall Ball to higher targets - 1AE2M 20 reps to 10'15 reps to 10' + 1 block10 reps to 10' + 2 blocks5 reps to 10' + 3...

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December 11 WOD

Metabolic Conditioning: Happy Birthday J. Miller3 Rounds400m Row/Run (at least 1 rd must be a Row)12-8-46 (Elements Rotate order each round)

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December 10 WOD

Barbell Skill: Clean & Jerk Complex: 6rds -1AE3M Power CleanHang Power CleanPush-JerkSplit Jerk Movement Skill: OPEN Prep Skill Drill Muscle-Up ProgressionLow Rings OnlyProgress from feet under rings to L-Sit Muscle-Ups - 10...

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