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Saturday 12/22


*Reminder, the "12 Days of Fitmas" WOD will be replacing Open Gym for today. We hope to see you all at the Christmas party tonight!

*The workout will follow the same structure as the song-- "The 12 Days of Christmas"

Round 1 = 1 Jerk

Round 2= 2 Front squats + 1 Jerk

Round 3= 3 Power cleans, 2 front squats, 1 jerk

Rounds 4= 4 T2B, Power cleans, 2 front squats, 1 jerk

And so on, and so forth

1 Jerk (155/105)

2 Front squats (155/105)

3 Power cleans (155/105)

4 Toes-to-bar

5 Chest-to-bar pull-ups

6 Burpees

7 Kettlebell swings (50/35)

8 Wall-balls (20/14)

9 Box jumps (24/20)

10 Handstand push-ups

11 Calorie Row

12 Calorie Assault Bike


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Bedford, VA 24523

Phone:(540) 520-0059