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Training for Wednesday, December 9th

Group Circle   Warm Up 3 Rounds 10 Light KB Swings 10 Ring Rows 1:00 Plank Hold   Strength 15 minutes to complete the following Superset: A) Deadlift 8s x

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Training for Tuesday, December 8th

Group Circle   Warm Up 10 Burpees 15 Air Squats 100m Run 10 Burpees 15 Air Squats 100m Run 50 Jumping Jack   Skill/Review 15 minutes to on Kipping Drills!

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Training for Monday, December 7th

Group Circle   Warm Up – Quick and to the Point! 3 Rounds: 200m Jog 15 Tuck Jumps   Strength 10 -15 minutes to complete: Partner Glute Ham Raises 5s x

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Training for Saturday, December 5th

REMINDER: Tonight is the Annual Holiday Party at 7pm! There will be a photo booth, beer pong, singing, and ugly sweaters (that is if you choose to wear one!). Please

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Training for Friday, December 4th

Group Circle   Warm Up 3 Rounds: 15 Russian KB Swings (LIGHT) 10 Burpees   Strength 15 – 20 minutes of Sled Push/Pull Work! Time to have some fun! If

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Training for Thursday, December 3rd

Group Circle Warm Up 3 Rounds for Quality: 50 Single Unders 25 Jumping Jacks 10 Goblet Squats (LIGHT)   Strength 15 minutes to build to a heavy Clean + Jerk

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Training for Wednesday, December 2nd

Group Circle   Warm Up   Strength 15 minutes to complete the following super set: A) Pause Front Squats 6s x 2 reps @ 75% (3 sec hold in the

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Training for Tuesday, December 1st

Group Circle   Warm Up 3 Rounds: 10 Blank Bar Good Mornings 10 Tuck Jumps 10 Blank Bar Front Rack Lunges   Skill 12 min EMOM: Even: 45 sec Hollow Hold Odd: 8

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Training for Monday, November 30th

Group Circle   Warm Up 15 Goblet Squats 100m Run 15 KB Swings Spiderman 15 Goblet Squats Burpee Broad Jumps (down and back) 15 KB Swings 100m Run   Strength

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Training for Saturday, November 28th

No West Side Comp today!! Just come on into the 9am for Coach D’s Birthday WOD!!!   Coach D$’s Birthday WOD Cash In: Big Block but D$ does 33 cal on AB

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