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Saturday, December 3 2016

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WOD: A. Bench Press and Strict Chin-ups EMOM x 10 minutes 1st minute: 10 bench press (athlete picks weight) 2nd minute: strict chin-ups or ring pull-ups or ring rows B. “Reverse Helen” 3 rounds for time of: 12 pull-ups RX+ chest to bar pull-ups 21 KBS 24/16kg RX+ 32/24kg (MRX 20/12kg) 400m run C. Core Development: 25 hollow rocks 25 superman/arch rocks 25 weighted sit-ups 25 back extensions CFHSV Running & Endurance WOD: “Tri-Cal Pow Wow” As fast as possible, accumulate 600/450 calories. These calories will be split between run, row, and bike. *400m Run = 30 calories **At least 100/75 calories must come from the assault bike. We WILL have Barbell Club on both Saturday and Sunday this weekend!

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