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Workout

WOD – 12/24/14

WOD
1 clean (135/95)
2 turkish get-ups (35/26)
3 HSPUs
4 ring dips
5 pull-ups
6 burpees
7 kb swings (53/35)
8 abmat sit-ups
9 wall balls (20/14)
10 box jumps (24/20)
11 walkings lunges (2 for 1s)
12 front squats (135/95)

Just like the song. You do the 1st rep, then you do the 2nd rep and 1st rep, then you do the 3rd rep and 2nd rep and 1st rep, and so on until you get to the 12 front squats and then go all the way back down to 1 rep.


Announcements
A very big HAPPY HOLIDAYS for all of the coaches at CF13S! I hope you all enjoy the time with your friends and family this week, and we will see everyone when they get back to town. Safe travels, all.


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