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STRENGTH / FOUNDATION 12:00: 3 PRESS 5 BENTOVER ROW WOD 25:00 CAP: 50 DUBS / MOD: 75 SINGLES 50 BURPEES

STRENGTH / FOUNDATION 6X1:30: 3 THRUSTER BUDDY WOD *TEAMS OF 2, ALT. ROUNDS AMRAP 16:00: 7 DB HANG CLEAN 35s/25s

WOD 12 ROUNDS, 30:00 CAP: 12 DAYS OF CHRISTMAS *WORKOUT GOES LIKE THE SONG: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, ETC.

STRENGTH / FOUNDATION 8X1:00: 1 SNATCH (ACROSS) WOD AMRAP 10:00 20 WALL BALL 20/14, 10/9’ 20 HANG SNATCHES 45/35 AFTERMATH

STRENGTH / FOUNDATION 3X3:00: 3 ARM BAR L/R BRIDGE COBRA SCORPION DOWN DOG WOD 4 ROUNDS, 16:00 CAP: 14 LOW

STRENGTH / FOUNDATION 20X:30: 1 POWER CLEAN (ACROSS) WOD AMRAP 15:00: 15 INCHWORMS TO FLOOR (RX+ 10 WALL WALKS) 500/440M

STRENGTH / FOUNDATION 12:00: 3 STRICT PULLUP 3 DB SEATED PRESS WOD 10 ROUNDS, 20:00 CAP: 10/8 CALS 10 TO

STRENGTH / FOUNDATION 6X1:30: 3 BACK SQUAT BUDDY WOD *TEAMS OF 2, SPLIT REPS 1 AT A TIME 20:00 CAP:

STRENGTH / FOUNDATION 12X:45: 1 HANG SNATCH WOD AMRAP 15:00: 15-12-9-6 BOX JUMPS 24/20” T2B R. SWINGS 70/53 COOL DOWN

STRENGTH / FOUNDATION 12:00 5 DB BENCH PRESS 10 FACEPULL WOD 3 ROUNDS, 12:00 CAP: 12 PUSH PRESS 115/85 (RX+