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Mark your calendars – Saturday, December 19th @ 1pm we will be having an “Ugly Sweater Christmas Party!” More details to follow – keep an eye on your email!!

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A. Weightlifting:
Overhead Squat – 15min to heavy triple
 
B. MWOD:
Box Kneeling Overhead Stretch
 
C. WOD:
4 RFT –
 
12 Pull-Ups
12 Overhead Squats
48 Double Unders
 
RX+ will do (6) bar muscle-ups
 
D. Post-WOD Recovery:
Lat Foam Roll