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2014-12-20
Saturday 141220
Weightlifting
Fall Warm-up
1. Endurance
400m Run or 500m Row

2. Band Work
10 Overhead Band Pull Aparts
10 Front Palms Down Band Pull Aparts
5 Front Palms Up Band Pull Aparts

3. Mechanics
10 Pushups
10 Ring Rows
10 PVC Overhead Squats
Dynamic Warm-up
Coach led dynamic warmup
Metcon
12 Days of Christmas - MSCF (Time)
For Time
1 Sit Up To Stand Up
2 Goblet Squats @ 53/35#
3 Push-ups
4 Ring Rows
5 Burpees
6 Walking Lunges
7 Kettlebell Swings @ 53/35#
8 Wall Balls @20/14#
9 Back Extensions
10 Double Unders
11 AbMat Sit-ups
12 Pull-ups
This follows the song like 12 days of Christmas: 1, 2-1, 3-2-1, 4-3-2-1...