December 23 2014

Our Holiday schedule kicks in tomorrow, its is posted HERE. Be sure to check it and the changes from Jan 12, 2015.

Skill warm up for quality:

odd: 50 dubs  even: 10 goblet squat (no butt wink, feet forward)

A. in pairs (one works, one assists then swap)
3 D/l Choose weight but close to 5 rm)
3 pistols each leg (weighted if possible)
3 strict pullups (weighted if possible) (asst w partner if needed or ring rows)
45 sec banded sprint

swap x 3

Not for Time

b. Partner mash up

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