Dec 20

Wednesday, Dec. 21, 2011

Warm Up: elite, Bergener, stick progression, kb armbar Strength/Skill: Snatch Balance 5-5-5-5-5 Band stretch 10s btwn sets  Conditioning: 21-18-15-12-9-6-3  OH squat 95/65 Ring Dips Then 4*40s Push-up planks


  1. Ryan McIlquham

    Sorry I missed today. Our household goods arrived and we are now at FLW. I hear there is a group that meets up here so I am going to try to find them. Thanks for all the fun and pain. I will come by and visit whenever I am in town. Happy Holidays everyone and keep pushing!

    1. Zach

      Ryan, hope you and your family get settled in soon! Good luck with crossfit, it was a pleasure training with you! Happy holidays!

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