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WOD December 29th, 2016 (Cycle Four, Week 3, Day 18)

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Old Line CrossFit - CrossFitClass Times: 6am (Nate); 9:30am (Kyle); Noon (Kyle); 4:30p (Kyle); 5:30p (Jason); 7p (Jason)Warm-upWhen you get to class: 500m Row (200m Slow, 100m Build, 200m fast) -then- 3:00-5:00/Side Banded Ankle Distraction (https://www.youtube.com/watch?v=CowcDJSbLeQ) -then- 3:00-5:00/Side Pigeon Stretch As a Class (w/ Coach): AMRAP 6: 12 Box Step-Ups…

WOD December 28th, 2016 (Cycle Four, Week 2, Day 17)

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Old Line CrossFit - CrossFitClass times: I 6am (Kyle); 9:30am (Kyle); Noon (Liz); 4:30p (Jason); 5:30p (Jason); 7:00p (Fez)Warm-upWhen you get to class: 3-4 Rounds: 0:30s/each side Lying Chest Stretch (https://www.youtube.com/watch?v=IRB5P7Lii8Y) 15 Barbell Overhead Squats 20 Banded Good MorningsWeightliftingPower Snatch + Overhead Squat (Every 2:00 for 12:00 (6 sets): 3+3)Perform…

WOD December 27th, 2016 (Cycle Four, Week Three, Day 16)

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Old Line CrossFit - CrossFitClass Times: 6am (Nate); 9:30am (Michelle); Noon (Jason); 4:30p (Jason); 5:30p (Kyle); 7:30p (Kyle)Warm-upWhen you get to class: 1K Row -then- 3-4 Rounds: 10 PVC Pass throughs 10 Cossock Squat (https://www.youtube.com/watch?v=tpczTeSkHz0) 30-ft "Crab Walk" With a coach: KB Swing breathing ladder (w/ fixed breaths) 1 KB…

WOD December 23rd, 2016 (Cycle Four, Week 3, Day 15)

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Old Line CrossFit - CrossFitClass Times: 6am (Kyle); 9:30am (Kyle); Noon (kyle); 4:30p (Kyle); 5:30p (Kyle); 7p (Steph)Warm-upWhen you get to class: 2-3 Rounds: 3:00 row/bike/ski/double under practice 10 Light DB Thrusters 10 Burpees *Stretch hips/glutes/shoulders between each round of the warm-upWeightliftingBack Squat (Every 2:00 for 14 min (7 sets);…