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December 24, 2009

***We are closed the 25th- 27th.  We are back open on Monday***

Work Out of the DayMake up a workout you missed this weekor“12 Days of Christmas in SinCity”For time:

1 heavy tire flip
 
2 overhead squats, 135lb/83lb 
1 heavy tire flip
 
3 power snatch, 135lb/83lb
2 overhead squats, 135lb/83lb 
1 heavy tire flip
 
4 handstand pushups
3 power snatch, 135lb/83lb
2 overhead squats, 135lb/83lb 
1 heavy tire flip
 
5 kb swings, 70lb/53lb
4 handstand pushups
3 power snatch, 135lb/83lb
2 overhead squats, 135lb/83lb 
1 heavy tire flip
 
6 knees to elbows
5 kb swings, 70lb/53lb
4 handstand pushups
3 power snatch, 135lb/83lb
2 overhead squats, 135lb/83lb 
1 heavy tire flip
 
7 burpees
6 knees to elbows
5 kb swings, 70lb/53lb
4 handstand pushups
3 power snatch, 135lb/83lb
2 overhead squats, 135lb/83lb 
1 heavy tire flip
 
8 hang power cleans, 135lb/83lb
7 burpees
6 knees to elbows
5 kb swings, 70lb/53lb
4 handstand pushups
3 power snatch, 135lb/83lb
2 overhead squats, 135lb/83lb 
1 heavy tire flip
 
9 push press 135lb/83lb
8 hang power cleans, 135lb/83lb
7 burpees
6 knees to elbows
5 kb swings, 70lb/53lb
4 handstand pushups
3 power snatch, 135lb/83lb
2 overhead squats, 135lb/83lb 
1 heavy tire flip
 
10  sumo deadlift high pulls, 135lb/83lb 
9 push press 135lb/83lb
8 hang power cleans, 135lb/83lb
7 burpees
6 knees to elbows
5 kb swings, 70lb/53lb
4 handstand pushups
3 power snatch, 135lb/83lb
2 overhead squats, 135lb/83lb 
1 heavy tire flip 
 
11 muscle ups (or 33 c2b  pullups + 11 Dips)
10  sumo deadlift high pulls, 135lb/83lb
9 push press 135lb/83lb
8 hang power cleans, 135lb/83lb
7 burpees
6 knees to elbows
5 kb swings, 70lb/53lb
4 handstand pushups
3 power snatch, 135lb/83lb
2 overhead squats, 135lb/83lb 
1 heavy tire flip
 
12 rope ascents, 15  ft (or 36 towel pullups)
11 muscle ups (or 33 c2b  pullups + 11 Dips)
10  sumo deadlift high pulls, 135lb/83lb
9 push press 135lb/83lb
7 burpees
6 knees to elbows
5 kb swings, 70lb/53lb
4 handstand pushups
3 power snatch, 135lb/83lb
2 overhead squats, 135lb/83lb 
1 heavy tire flip
 
 deadlift-staredown1boomteam-scores

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