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WOD 12/12/16


Posted on December 11th, by jonah in Uncategorized. Comments Off on WOD 12/12/16

Brute Christmas Party this Saturday at 8p.m.

Sadly still a few who havent paid December’s Dues. Get that taken care of and remember to add 5 dollar late fee

Fitness
1. OH Squat
3×8
(if unable to do OH squat just do 3×20 OH walking lunge with an appropriate sized bumper plate)

2. 3RFT
400m Run
15-Pullups
50-Air Squats
15-Pullups

Performance
1. OH Squat
3×8 (work up to a difficult 8. this is mostly about being under a load for multiple reps and focusing on stabilizing a heavier weight)

2. 3RFT
400m Run
15-Pullups
50-Air Squats
15-Pullups





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