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| WALLCLIMBS + HS HOLDS! |
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| CASEY! |
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| WALLCLIMBS + HS HOLD! |
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| JP! |
* CROSSFIT KIP HOLIDAY PARTY WILL BE SATURDAY, DECEMBER 28TH! WE WILL START THE PARTY AT THE GYM AT 6PM, THEN HEAD OVER TO THE LOCAL ALE HOUSE AT 8PM! MORE DETAILS TO FOLLOW WITH FOOD AND DRINKS!
** XMAS SCHEDULE WILL BE ANNOUNCED TOMORROW!
WARM-UP
500M ROW
STRENGTH:SHOULDER AND LAT MOBILITY W LAX BALL AND FOAM ROLLER
THEN:10 PUSH PRESS/10 PUSH JERKS
ENDURANCE: HIP AND BACK MOBILITY
STRENGTH
FIND 1RM PUSH JERK
ENDURANCE
1K ROW X 2 - REST 1:1 RATIO
WOD
100 WALLBALLS FOR TIME (20/14)
EMOM = 5 T2B
* IF YOU DO NOT HAVE T2B YOU WILL DO LAYING DOWN T2B*
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| RESULTS FROM 12/10/13 |
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| RESULTS FROM 12/10/13 |
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| 2014 PREP TEAM RESULTS! |
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