Thursday…12/21/17

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Quick Announcements: 

1. Christmas and New Years Schedule:
   • Monday 12/18 – Saturday 12/23 are normal hours
   • CLOSED Monday 12/25 and Tuesday 12/26
   • Wednesday 12/27 – Saturday 12/30 are normal hours
   • CLOSED Monday 1/1/18
   • Evening (6&7pm) on Tuesday 1/2/18
   • Wednesday 1/3/18 we return to normal hours

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Mindset:

“If you aren’t going all the way, why go at all? –Joe Namath

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Nutrition:

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Movement:

A. Warm-Up:

Coaches Choice

B. Weightlifting:
15 minutes to establish a heavy Bear Complex

*power clean, front squat, push press, back squat, and second push press

C. Metcon:
3RFT –
200M Run
10 Manmakers (35/20)
20 Situps (RX+ GHDSU)

Manmakers: https://www.youtube.com/watch?v=iMNnvhg1JcM

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Recovery:

200m walk