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WOD for Monday, 1/11/16:

AMRAP for 10 minutes:

30 double-unders
15 power snatches (75#/55#)

There will be no 6:15pm class this evening (1/8) due to our CFA party!

WOD for Friday, 1/8/15:

50 front rack lunges (75#/55#)
20 muscle-ups
40 lunges
10 muscle-ups
30 lunges
5 muscle-ups

WOD for Thursday, 1/7/15:

EMOM for 14 minutes:

ODD: 10 push press
EVEN: 15 sit-ups

WOD for Tuesday, 1/5/16:

4 rounds:

AMRAP for 2:00: row for calories
AMRAP for 1:30: burpee box jumps (24″/20″)
AMRAP for 1:00: C2B pull-ups

1 minute rest

WOD for 1/4/16:

4 rounds:

15 front squats (115#/85#)
20 kettlebell swings (53#/35#)

WOD for Wednesday, 12/30/15:

“Nasty Girls”

3 rounds:

50 squats
7 muscle-ups
10 hang power cleans (135#/95#)

WOD for Tuesday, 12/29/15:

10 rounds:

200m row
8 burpees

Evening classes are a go! See you at 5:15 or 6:15pm!

WOD for Wednesday, 12/23/15:

AMRAP for 8 minutes:

8 front squats (155#/105#)
8 handstand push-ups