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December 6 WOD

Metabolic Conditioning: 400m run - 20 Burpees 300m run - 15 Burpees 200m run - 10 Burpees 100m run - 5 Burpees

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December 5 WOD

Barbell Skill: Tempo 1.25 Front Squats 3-3-3-3-3 1AE3M 4 sec down - 4 sec pause at bottom 2 sec pause just above parallel 2 sec pause at...

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December 3 WOD

Metabolic Conditioning: "Tabata This" Tabata Row - Rest 1 min Tabata Squat - Rest 1 min Tabata Pull-Ups - Rest 1 min Tabata Push-Ups - Rest 1 min Tabata Sit-Ups

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December 1 WOD

Metabolic Conditioning: 400m run-51 Deadlift(185/125)- 1 min rest 400m row-51 Double-Unders-1 min rest 300m run-51 Pull-Ups-1 min rest 300m row-51 Burpees 27 min cap

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