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Wednesday, December 18 2024

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Tempo Back Squat E3MOM

5 Sets X 3-6 Reps @ 50-75%

**3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset**

13min AMRAP:

13 Kettlebell Swings

39 Double Unders

7 Kettlebell Goblet Thrusters

6 Bar Muscle Ups RX+ Ring Muscle Ups MRX Chest to Bar Pull-Ups

Kettlebells = 24/16kgs RX+ 32/24 MRX 20/12kgs

Core & Pistol Development

13 Pistols Each Leg or 13 Scaled Pistols

39 Crunches

13 Reverse Lunges w/2 Kettlebells in Front Rack

26 Kettlebell Goblet Sit-up to Goblet Press

13 Kettlebell Overhead Lunges

13 Feet Clap Over the Bar

CFHSV Holiday Schedule!

Monday, December 23rd: Regular Schedule — CFHSV Annual “12 Days of Christmas” WOD!

Tuesday, December 24th: Three classes only at 7am, 8am and 9am (no childcare today)

Wednesday, December 25th: Closed. Merry Christmas, CFHSV!

Thursday, December 26th: Three classes only at 8am, 9am and 10am (no childcare today)

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