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Reminders:
  • Foundations Class meets this Saturday, 12/5, at 9AM!
Holiday Party:

Let’s celebrate the Holidays with our HWCF Family! Details below:

  • Saturday, 12/12, at 7:30PM
  • Atlantic Bar & Grill – 5062 N. Lincoln Ave
  • 21+
  • Friends and family are more than welcome!
Strength:

A1. Weighted Pull Ups: 5×5-9

A2. Strict Press: 5×5-9 (pull from floor)

Conditioning:

15.4 – RX

8 min AMRAP:

  • 3 HSPU (185/125)
  • 3 Cleans
  • 6HSPU
  • 3 Cleans
  • 9 HSPU
  • 3 Cleans
  • 12 HSPU
  • 6 Cleans
  • 15 HSPU
  • 6 Cleans
  • 18 HSPU
  • 6 Cleans

Etc……add 3 reps to the HSPU each round, and 3 reps to the clean every 3 rounds

Scaled:

8 min AMRAP:

  • 10 Push Presses
  • 10 Cleans

 

 

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