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Workout of the Day

Fri, Dec 14th


X Mas party is this Sat the 15th at 7pm.  The address is 407 Marty Lane in West Petaluma.  Please bring something to eat or drink to share! See you guys Sat looking forward to sharing in a little holiday weirdness.  This may be my last hooray before my second child is born…no pressure.
A) 3 Min Row/Assault
Every :20 sec for 3 min
Wallfacing HS Hold
Hollow Swing
Jumping Air Squat
1 Min Jog
B) 12 Min to Work Split Jerk Technique )Work to a moderately heavy rep)
12 Min EMOM
1st-10 Single Arm DB Clean and Jerk (5/arm)
2nd-30 Sec Russian Kettle Swings
3rd-35 Sec Assault
C) “The Dilemma”
13 min AMRAP
60/51 Cal Row
50 Double Unders
40 Wallballs 20/14
30 Overhead Squats 75/55
20 Burpee Box Jumps 20/14
10 Bar Muscle Ups (Scale to 15 Chest to Bar/Kip/ or Ring Row)