Monday, December 30 2019

Back & Front Squat Alternating Lifts E2MOM *From Floor*

7 Back Squats – 6 Front Squats

5 Back Squats – 4 Front Squats

3 Back Squats – 2 Front Squats

1 Back Squat – 1 Front Squat

“Mixed Messages” by DB

5min AMRAP:

5 Squat Cleans 135/95 RX+165/115 MRX 95/65

10 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″

Rest 2min

5min AMRAP:

5 Thrusters 135/95 RX+165/115 MRX 95/65

10 Handstand Push-Ups MRX Barbell Push-Ups

Core & Shoulder Development (2-3 sets)

30sec L-sit Hold on rings or dip bar or parallettes (accumulate)
10 Ring or Bar or Parallette Dips

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New Year Holiday Schedule!

Tuesday, 12/31: Two classes only at 815am & 915am.

Please reserve your spot on MBO! We will not have childcare on 12/31.

Wednesday, 1/1: All classes canceled. Happy New Year CFHSV!

Thursday, 1/2: resume regular schedule

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