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DEADLINE FOR ORDERS 11:59 FRIDAY DECEMBER 4TH - GET YOUR ORDERS IN NOW FOR HOLIDAY GIFTS!!!

DAY 6 OF OUR HOLIDAY BODY WEIGHT CHALLENGE - 12 BURPEE'S!!!

Where do you hope to live when you retire?

Today's workout

Shoulder Mobility

Banded Shoulder Work(10-20 reps each)

Pass Throughs
Pull Aparts
OH Pull Aparts
Chest Press
Shoulder Press
Push-ups

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

Metcon (AMRAP - Rounds and Reps)

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

Metcon (AMRAP - Rounds and Reps)

Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups

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CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD