Thursday – 161201

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Happy Birthday Kara!

Announcements

  • Naughty or Nice – Give a Gift, Get a Lift
    • Donate a toy and get your lift on for a great cause!
    • Toys will be donated to Toys for Tots
    • Register HERE
  • West Metro CrossFit Christmas Party
    • December 16th 6-9pm @ the gym
    • Ugly Sweater Contest

SWOD

Every 3 minutes for 18 minutes (6 sets):
Bench Press
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 93-95%
*Set 5 – 1 rep @ 97-99%
*Set 6 – 1 rep @ 102+%

WOD

4 rounds for max reps of:
60 seconds of Calorie Row
rest 15 seconds
60 seconds of GHD Sit Ups
rest 15 seconds
60 seconds of Reverse Lunges w/ Axle Bar in the Front Rack (70/50)
rest 15 seconds

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