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Wednesday Dec. 30, 2020

Warm Up
Mobility:  Prayer Stretch 1:00  https://www.youtube.com/watch?v=tYroLFXsIzs 

2 Rounds w/ Dumbbells: 
8 RDL
8 Hang Clean
8 Press 

Strength/Skill
Clean & Jerk Complex
EMOM 10
1 Power clean + 1 hang power clean + 2 push jerks 

WOD 
Williams
5 Rounds of
12 Deadlifts
9 Hang power cleans
6 Front squats
3 Shoulder to overhead 

F: Light DB
P1: 135/95
P2: 95/65
C: 155/105

Jacque HagenDecember 27, 2020
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Tuesday Dec. 29, 2020

Jacque HagenDecember 27, 2020
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Thursday Dec. 31, 2020

Jacque HagenDecember 27, 2020

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1848 Fountain Plaza Drive
Rapid City, SD 57702
(605) 340-0837‬
info@blackhillscrossfit.com

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