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December 27, 2017

BUILD
A1. BB strict press 6,6,4,4 @21×1
A2. KB SA plank bench row x8 ea

BREATHE

AMRAP 4
30 DU
8 DB Push press (55/35)
2 Ring MU
-REST 1 MIN
AMRAP 4
8 DB Push Jerks
4 Bar MU
30 DU
-REST 1 min
AMRAP 4
8 CTB
30 DU
8 DB Thrusters

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December 24, 2017

The 3 Wise Men

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

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December 23, 2017

Fight Gone Bad at the Mall

Partner Vs. Partner WOD for total reps
3 rds
Min 1.. MX WB
Min 2.. MX :30 T2B into :30 Bar MU
Min 3.. MX DU
Min 4.. MX :30 HR push ups into :30 Burpees
Min 5.. MX KB DL
REST 1 min
*Partners alt min of MX reps
each partner does all 5 exercises x3
so 1 min on 1 min off

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December 20, 2017

BUILD
A1. 1/2 Kneeling KB SA press x10 ea
A2. SA ring row x10 ea
Rest 2 min btw rds x3
B. Double KB OH carry 3x:45 MX distance
Rest as needed btw sets

BREATHE

FOR TIME
50 DU
40 alt KB snatches (24/16)
30 BJSD
20 CTB
10 HSPU
50 DU