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Friday 12/16/16 WOD

By Vernon

Class Schedule

Top of the hour 0-10min General Warm up

10-20min WOD specific warm up teach movement

25-60min WOD 25 min time cap on Barbell WOD......

35 min Cap on Non Barbell

12 Days of Christmas (Time)

12 days of Christmas work through the days just like the song....1..2,1...3,2,1......4,3,2,1 ect.

1)OHS

2)Strict Press

3)Hang Snatch

4)Front Squat

5)Push Jerk

6)Deadlift

7)Hang Clean

8)Back Squat

9)Push Press

10)SDLHP

11)Thrusters

12)Squat Clean

95/65 or 115/85

35 min time cap

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12 Days of Christmas 2015 Non-Barbell (Time)

work thru like song 1...2,1....3,2,1......4,3,2,1.....ect.

1) box-jump Over

2)KB one arm snatch

3)American KB swings

4)Burpees

5)Pull-ups

6)Push-ups

7)Squats

8)Russian KB swings

9)Box jumps

10)Wall Balls

11)Sit-ups

12)TTB

13)OH Lunges with ed Ball

35 min time cap

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Have Fun Today!!!!!!!!!

Don't forget the IXF Ugly Sweater Christmas Party @6 pm

9 More Days Till Christmas.

Hours

Monday6:00AM - 8:00PM
Tuesday6:00AM - 8:00PM
Wednesday6:00AM - 8:00PM
Thursday6:00AM - 8:00PM
Friday6:00AM - 7:00PM
Saturday9:00AM - 12:00PM
SundayCLOSED

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