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Group Class – Mon, Dec 2

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Valkyrie Strength and Conditioning – Group Class

Metcon

Coach Spenser’s Holiday WOD (Time)

“Naughty, Yet Nice”

For Time:

Buy in: 1K Row

Then-

100-75-50-25 = 250

Double Unders

80-60-40-20 = 200

Sit-ups

30-25-20-15 = 100

Push-ups

25-20-15-10 = 70

Front Squats

20-15-10-5 = 50

Push-Press

Cashout: 1K Row

BB Weight: 75/55

*40 Minute Cap*
*Scale row distance/volume/weights as needed!


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