Thursday – 161208

Time for some new gear, folks! We’re going to do an order of zip t-shirt hoodies in black and baseball tees. Use this post on FB to order. They will be $30 for the hoodies and $20 for the baseball tees.

Warmup
Spealler Warmup
CrossFit Warmup

Strength
Strict HSPU
5-3-1

Strength
Deadlift
3×6 @ 70%
2×3 @ 60% w/Pause below knee

WOD
15 Minute AMRAP
3 Rounds of Cindy
4 Power Cleans 205/145
4 Front Squats
4 Shoulder to OH

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