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On the min for 10 min 1 power snatch from the hip 1 full snatch from the knee WOD 20min AMRAP 5 C2B pull ups

5×3 behind neck push jerks 3 rounds Row 500 m 50 ab mats 50 Kbs swing

7×2 front squat 3 second pause on the first rep. (90 sec rest) Wod: “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups

12 Day of Fitness Wod! Christmas sweaters are welcome for the WOD!!

Oly class at 10:30 am on Sunday. Mondays 12 days of Christmas WOD is 9 am or 10 am. A very nice Christmas Sweater is

Team WOD