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Saturday December 19, 2015

Noon class row.                




Christmas eve: reg schedule through noon class.  Closed at 3pm.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed at 3pm.




S&P Cycle: squat - pull - PRESS - pull - off

A. bench press: 3-3-3-3-3; rest as needed

B. 5 rounds for time:

  • 40 unbroken double-unders
  • 10 OHS (115/85)
  • 12 ring dips
  • 1 min unbroken plank hold 






A. AMRAP in 20 min
15 box jumps
20 bench press
25 DUs
400m run or row

B. AMRAP in 20 min
15 knees 2 elbows
20 push press
25 air squats
20 cals air bike or 1k watt bike






20 min amrap:

20 CAL Airdyne

20 KBS - 53/35

20 burpees






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