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09 Dec

Leadfoot
No Open Gym Monday, December 9th
No Open Gym December 16th-20th

Metcon (3 Rounds for reps)
AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups


Rest 4 Minutes


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar


Rest 4 Minutes


AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

07 Dec

400/50
No Open Gym Monday, December 9th
No Open Gym December 16th-20th

Metcon
400m Run
50 KBS (53/35)
50 Box Dips
50 Box Jumps (20/24)
400m Run
50 Goblet Squats (53/35)
50 Abmat Sit-ups
50 G20 (45/25)
400m Run
50 OH Plate Lunges (45/25)
50 Burpees
50 Pull ups
400m Run
50 Lateral Lunges (53/35)
50 single Arm KB Push Press (53/35)
50 Push ups
400m Run

03 Dec

Low Tide

Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders