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Tuesday 141223


Tuesday 141223

Main – CrossFit

I have some pretty fun team workouts planned later this week for our short holiday schedule!

2014 Christmas/New years Holiday Schedule

Monday 22nd: regular classes
Tuesday 23rd: regular classes
Wednesday 24th: 9am masters, 10am
Thursday 25th: Closed
Friday 26th: 9am mastes, 10am
Saturday 27th: regular classes
Sunday 28th: Open gym 10-12
Monday 29th: regular classes
Tuesday 30th: regular classes
Wednesday 31st: 9am masters, 10am
Thursday 1st: Closed
Friday 2nd: 9am masters, 10am
Saturday 3rd: regular classes
Sunday 4th: Open gym

The Air Force WOD (Time)

For time:

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

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