Make sure you submit your open scores for 23.2a and 23.2b before 6pm Monday!!
If you still need to get it in before the deadline let your coach know before class so we can accommodate you.
CHOCOLATE CHIP COOKIES
6 sets
50 Double Unders
Odd sets: 10 Clean and Jerks (95/65)
Even Sets: 10 Power Snatches (95/65)
10 Bar Facing Burpees
-Rest 1:00 between
STRENGTH
Overhead Squats
“Elf on the Shelf” 8 rounds 2 rope climbs 20 deadlifts 155/115 100ft single DB OH lunge 50/35 -rest 3 mins- 1,000m row 40 HSPU 1,000m row...
“MINIONS ASSEMBLE” 4 sets 12 GHD Sit Ups (Or V-Ups) 6 Bar Muscle Ups (Or 12 Chest to Bar) 6 Squat Snatch (135/95) 12 GHD Sit Ups...
“LIGHTBULB!” 15:00 AMRAP 1-2-3-4-5-6. . . 50’ Shuttle Run(s) Wall Walk(s) STRENGTH 12 min EMOM Odd min- :30 sec plank Even min...
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