December 14, 2012

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Schedule Reminder:

Classes at 6am, 8am, 10am

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Christmas Party Set-Up and Decorating:  1pm

Please join us as we string lights and set up the gym for PARTY TIME.

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Christmas Party:  7pm

Dress your best and don’t forget to bring your favorite dessert.

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Strength WOD:

Four sets of:

20 KB Swings

(Rest 45 seconds)

6-8 reps Strict Pull-ups @ 2111

(Rest 45 seconds)

Flutter Kicks x 30-45 seconds

(Rest 45 seconds)

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Conditioning WOD:

Three rounds for time of:

15 Pull-Ups

30 Double-Unders

400 Meter Run