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  • 20DEC
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    Saturday December 21, 2014

    Twelve Days of Christmas Perform the workout just like the song is sung. (1, 2-1, 3-2-1 etc) 30 min cap 1 Bar Muscle Up (1 sled push scaled) 2 Heavy Thrusters 135/95 3 ring dips 4 Box Jumps 5 KB Swings (you must sing out “5 KB swings EVERYTIME you get to this part) 6

  • 18DEC
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    Friday December 19, 2014

    500m Row –then– 3 rounds: 10 Deadlifts (225/135) 10 Handstand Push-Ups –then– 3 rounds: 10 Thrusters (95/65) 10 Chest to Bar Pull-Ups –then– 500m Row