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Community event : Join us Friday at 630pm for a wine tasting and dessert exchange. More the merrier. Stop by and spread some holiday cheer. WOD 12 . 17 . 20 5 rounds 21 cal machine 15 deadlifts 165 / 115 9 HSPU 20 min CAP

Community event : Join us Friday at 630pm for a wine tasting and dessert exchange. More the merrier. Stop by and spread some holiday cheer. WOD 12 . 16 . 20 Rotate through 5 stations for 4 rounds, 1 minute rest after each round Rotate for 40 seconds of work and 20 seconds of rest

Community event : Join us Friday at 630pm for a wine tasting and dessert exchange. More the merrier. Stop by and spread some holiday cheer. WOD 12 . 15 . 20 From the Rack 10 – 10 8 – 8 – 8 4 – 4 – 4- 4 B. Cash out 10 min AMRAP 10

Community event : Join us Friday at 630pm for a wine tasting and dessert exchange. More the merrier. Stop by and spread some holiday cheer. We decided to throw a simple challenge to keep you motivated through the Holidays. We will do this Competition style Workout today and repeat it the last week of January.

12 . 11 . 20 15 min AMRAP Run 250m 15 KBS 53 . 35 5 Bar muscle ups

WOD 12 . 10 . 20 Buy In – 1000m Row 7 Rounds 7 HSPU 7 Box jumps 24 . 20 inches

WOD 12 . 9 . 20 For time 500 – 400 – 250 – 100 m run 40 – 30 – 20 – 10 wall balls 4 – 3 – 2 – 1 rope climbs 24 min CAP

WOD 12 . 8 . 20 A . 4 reps of snatch EMOM 4 min Rest 1 min 3 Reps of a snatch EMOM 4 min Rest 1 min 2 reps of a snatch EMOM 4 min Rest 1 min 1 rep of a snatch EMOM 4 min B. Cash out Take 65 – 70

WOD 12 . 7 . 20 The Ghost 6 rounds of 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Score total reps of each.

WOD 12 . 4 . 20 5 rounds 15 front squats 95 / 65 15 toes to bar