***Couple Quick Reminders***

Our ‘Ugly Sweater Christmas Party’ is this weekend. Click here for more details!
Holiday hours and drop-in details are found here!

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A. Warm-Up

B. MWOD:
LAX Ball + Chest

C. WOD:
“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips

*Notes:
1) To keep the stimulus of this WOD, you should be back on the bar in no more than 10 seconds each rep.
2) Scale for ring dips – deficit hand release push-ups: put one plate on either side of athletes chest, hands go on plate, chest goes between them, thus creating the deficit. Try a couple different heights during your warm-up for this WOD – 10’s, 15’s, 25’s, 45’s. (This is for folks who don’t do knee push-ups)
3) There will be NO band assisted ring dips and NO parallel bar dips.
4) 12min time cap

D. Post-WOD Recovery:
Barbell Quad Smash