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Reminder GSCF Holiday party tonight! Come celebrate with us. Spouses and friends welcome. Club ManchVegas starting at 6 30pm. Teams of 2 2k row 50 straight leg raises from rack 2k row 50 strict pullups 2k row Switch every 500m, before athlete starts rowing they must complete 5 lateral burpees over the rower

Reminder we only have 9AM and Noon today. A. Dead lifts work up to a 5rm B. Amrapx12 12 deads 115/85 9 push press 115/85 6 box jumps C. 3 sets Max effort v-ups rest 1 min

“12 Days of Christmas” 1. Squat clean 135/95 2. HSPU 3. Thruster 135/95 4. T2B 5. Cleans 135/95 6. Push ups 7. Sit ups 8. OVerhead Squats 135/95 9. Pull ups 10. Calorie row 11. Box jumps 12 oz beer!!! (Burpees if you dont want a beer) Just like the song…. Beer will be provided

1.Emomx10 2 power cleans, start at 60% and add 10 lbs each minute. If a fail, lower by 5lbs and finish the emom 2. amrap 12 10 c2b 15 kbs 53/35 10 goblet squat with kb 3. Weight planks tabata.

1.5 rm front squat w 3 second hold in bottom 2. 2×5 front squay 85% of 1. 3. 3 rft 30 wallballs 20/14 15 STOH 115/85 30 walking lunges with ball held in OH

1.5 RM Front Squat w/ 2 sec hold at the bottom. no bounce 2. 2×5 @ 75% of A. 3.AMRAPx7 5 burpees 15 wall balls 20/14 30 DU’s 4.EMOMx7 4 unbroke C2B or 6 pull-ups

Coaches choice. (Skill sessions) Make up WOD day. Coaches will choose skills to work on. Or make up a wod that you have missed.