WED19DEC2018

Holiday Schedule:
Dec 24th: 9am and 10am Only
Dec 25th: Closed
Dec 26th: 9am and 10am

Dec 31st: 9am and 10am Only
Jan 1st: Closed
Jan 2nd: 9am and 10am Only

WOD

Strength
Press: 50/3, 60/3, 70/3, 75-80/3x2sets

Conditioning
3 min on / 2 min off for 4 rounds of AMRAP:
12 Box Jump Overs
12 Pullups
9 Burpee to target

*pick up where you left off after 2 min rest

Extra

Strength
Split Jerk: Build to heavy double

Front Squat: 11 min EMOM of 2 non-paused FS at 85% of last weeks 2 rep

Skill
Ring MU: 1 rep every 20 sec for 4 min

Midline
Tabata – 2x through
0:00-Hollow hold
0:30-Hollow flutter/scissor kick
1:00-Hollow rock
1:30-Hollow tucks

Allen Core Fitness

4 sets:
15 wall balls
10 strict press
1 min rest

4 sets:
15 ab mat sit ups
1 min plank
1 min rest 

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