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Wednesday 12112013

Announcements

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

Warming up!
Warming up!

Fitness – Performance

A.  3 Sets

5 x Push Presses (Ground)

60 Sec Max Effort Row/Ski Erg/Airdyne – Calories

90 Sec Rest

B.  AFAP 

500 x Double-unders (5:1)

Every Min on the Min x 6 American Swings @ 1.5 pood/1 pood

Sport

A.  3 Sets

5 x Push Presses (Ground) TNG    

60 Sec Max Effort Airdyne – Calories

90 Sec Rest

B.  AFAP

500 x Double-unders

Every Min on the Min x 3/2 Muscle-ups

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