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Christmas Eve

Strength The King of Squats Back Squat 3-3-3-3-3   WOD 3 Wise Men 5 rounds of a 3 minute amrap 1 min rest between rounds

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Monday

STRENGTH 10 minutes to establish a 3 rep max overhead squat WOD 10 minute AMRAP 12 push-ups 6 supine ring rows 3 squat snatches (9565)

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Saturday

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Friday

Strength Spend time warming up to Front Squat WOD weight WOD 5 rounds for time of: 5 Front squats (205135) 10 Ring planks with knee

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Thursday

STRENGTH 15 mins to find a Clean and Jerk 1 rep max WOD 5 min AMRAP 3 deadlifts (275/185) 6 knees to elbows rest 2

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Wednesday

  STRENGTH   EMOM 10   4 PULL-UPS*   advanced: use 10% of body weight   WOD   12 minute AMRAP   5 ring pull-ups

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Tuesday

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MONDAY

STRENGTH BACK SQUAT 3-3-3-3-3 WOD 15 min AMRAP 5 Thrusters (95/65) 7 Hang Power Cleans (95/65) 9 Kettlebell Swings (70/55)

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Saturday

Strength Russian Swings – 5 sets of 20 (Heavy/Heavy) Follow your Reviews conditioner? Mother cialis online empty Lastly… Short Styler Vitamin cialis tadalafil I paranoid

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Friday

Bullet proof shoulders STRENGTH Every 50s for 12 rounds 3 pull-ups* *advanced add 10% of body weight WOD 15 min AMRAP 10 burpees 10 front

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