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Early Week Mashup!

Hey team,

We've got a solid few workouts coming in hot early this week... and we're starting it off with a bang with the Mon-Tuesday chipper. 30 reps of three different exercises done in a 2 round format... good times!

Now as we move into a hectic holiday season and end of year, try to do your best to get your optimal level of sleep... which will not only make you healthier overall but will also aid your performance and recovery! This is especially important as we look to ramp things up heading towards the Open in February.

Adding some Vitamin D could be a good option as well (as long as your physician or health professional recommends it!) and may help to stave off sickness and fatigue through the winter months.




WARM UP: 5 min flow

12 plate floor to overhead

12 glute bridge

6/side plank with t rotation

6 arm swings backwards


Not too heavy, we're just getting back into these for a good phase into the new year

Deadlift 7-7-7-7-7 Rest 2 mins between sets.


2 rounds for time of:

30 Hang Snatches, 95/65 lbs

30 Chest-to-bar Pull-ups

30 Assault Bike Calories

Beefy wod, expect to break up the snatches and pullups into manageable chunks

FG3: reg pullups

FG2: assisted or jumping pullups, bar weight 65-75/45-55

FG1: ring rows, bar only

CP1: 115/75

CP2: 8 ring MU + 22 ctb per round


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