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Tuesday 12.20.16

19
Dec

Tuesday 12.20.16

If a man/woman achieves victory over this body, who in the world can exercise power over him? He who rules himself rules over the whole world.” – Vinoba Bhave

 

January 2017, Nutrition and Fitness Challenge. Updated info Click here. sign up at the gym.

Monday , January 2, Beginner Course. click here  If you have anyone interested in this have them e-mail mramos@crossfitreformation.com 

Saturday , January 28, 2017. 10% off until Christmas for our Weight Lifting Seminar Click Here for all the details. If you are looking to improve  your olympic lifts and learn from some of the best in the industry you aren’t going to want to miss this.

Prep Work
3 min AMRAP
10 American Swings
30 Single skip jump rope

2X:30 Hollow hold/rock
2X10 Jumping lunges

WOD
A.
15 Min EMOM
-15 Burpees
-7 Squat clean+Thruster 115/75
-50 Double unders
Once the clock hits 16:00
Complete 2 rounds for time of:
15 burpees
7 Squat clean+Thruster 115/75
50 Double unders
* To goal is to finish before 21:00

B.
3-5min Bike/walk/row cool down
2X:30 Banded pec stretch
2X1:00 Table top stretch

Cool Down
Mobility
Post results

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