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Thursday, 12-22-2016

21
Dec

Thursday, 12-22-2016

Thank you Erin for being a part of Alpine in your time before you and your family gets shipped off to N. Carolina. Thanks to Scott for his service and Maverick for hangin in there 😉 We appreciate you and wish you guys all the best as you move on.
If you see Erin, this is her last week here. Give her a hug or a high 5 before she leaves

Holiday Schedule for this weekend:
Friday: normal schedule *12 Days of Christmas WOD!!*
Saturday: CLOSED
Sunday: CLOSED
Monday: 8:00 and 9:30 AM classes only

Workout of the Day
Four sets of:
Bench Press or Floor Press x 4-6 reps
Rest 60-90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 60-90 seconds

then

For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips

 

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