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Tuesday December 16:

General Warm Up Dynamic Warm Up Jerk EMOM 12 2 Reps up to 70% Partner WOD 6 RFT, alternate movements 10 Pull Ups 15 WB (20/14) 30 DU Cash Out: Good Mornings 3x5, Lunges 3x5

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Friday December 9

This week is Bring a Buddy Week. Feel free to bring any friends interested in CrossFit to one or all of the workouts this week. Let's get some exposure out to the Penn State community! General Warm Up Dynamic Warm Up Every 90 Sec for 15 min Odd - 10 Bench Even - 8 Ring ...

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Thursday November 27

Class at 9am Bring a buddy or family member General Warm Up Skill Work and MiniWods... KB Swing/Row Partner WOD: 500m Row (each) 2 Rounds 20 Box Jumps 20 KB Swings 20 Pull Ups 20 Burpees 20 WB 500m Row (each)

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