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Get the money. Dolla dolla bill ya’ll

Wednesday 12/18/13

Alt min for 8 min: 1 min 5-10 Hand release pushups and 10 air squats
1 min 10-12 shuttle runs
15 min to establish a 1RM power clean
3 rounds for time:
Run 400m
7 Power clean (225/145)
*20 min time limit
**Must be a  POWER clean, flower cleans dont count

Get your secret santa presents! Holiday party is this Saturday at 6pm! Be there or be square! Also dont forget that ugly sweater day is this Friday 

50 rules every man needs to read.  Some of these apply to the ladies as well

The 2 fundamental roles of footwork in the jerk

Merry xmas

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