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Friday 12062013

Announcements

Save the Date – Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm.

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Fitness 

A.  Take 15 Minutes to establish a 2RM Front Squat 

B.  5 Rounds AFAP 

7 x Push Presses 

7 x Strict Pull-ups 

14 x Air Squats 

Performance – Sport  

A.  Take 15 Minutes to establish a 3 Cleans + 1 Jerk 

B.  5 Rounds AFAP 

7 x Shoulder to Overhead @ 135lb/95lb (Adv 155lb/105lb)  

14 x Pull-ups (Adv C2B optional) 

21 x Air Squats 

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