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2019 12 WODS of Christmas

Gym Chalk Talk: Make sure you sign in to class. Get your inBody post-intramural test this week! Sign Up your team of 4 for 12 WODs of Christmas! Place your Hat pre-order in by this Wednesday!

Dynamic Group Warm-Up
Frog/Pigeon/Couch/Hamstring/Calve Stretch


Skill: Barbell Cycling

Workout of the day for Wednesday November 20th, 2019:
For Time:
1 Mile Run
20 Toes-2-Bar, V-Up, or GHD
10 Clean & Jerk 135/95-lb
800 M Run
20 Toes-2-Bar, V-Up, or GHD
10 Clean & Jerk 135/95-lb
400 M Run
20 Toes-2-Bar, V-Up, or GHD
10 Clean & Jerk 135/95-lb

“After Party”
EMOM 5 minutes:
5 Push Ups
6 DB Curl + Press
7 DB Bent Over Row

Sweat Sessions Workout for Wednesday November 20th, 2019:
Mobility:
Hamstring (2 min/side)
Fragon (2 min/side)
90/90 (2 min/side)

Skill:
Medball Clean

14 Min AMRAP:
10 Box Jump
7 Strict Pull-Up
7 Medball Clean

14 Min AMRAP:
10 KB Swing
7 Dips, or Push-Ups
7 “See the Light” Sit-Up