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Tuesday, December 5th 2017

4
Dec

Tuesday, December 5th 2017

Naughty or Nice on December 9th

Unbroken Athletic is hosting Naughty or Nice on December 9th starting at 10am. It is FREE to Participate. Athletes & spectators are encouraged to donate an unwrapped gift for a child (‘Give a gift. Get a lift.’). Athletes can participate in the workout for FREE, or for $35, register before December 5th and receive the 2017 Naughty or Nice t-shirt or women’s tank. Apparel proceeds & donations support Faith Rx’d.

Everyone is encouraged to participate, whether donating a gift, competing, participating for fun, cheering & encouraging – everyone plays a part in building the community that makes YOUR gym special. And everyone should be in your picture commemorating the festivities at #NoN17!

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Help us achieve our goal of helping over 3,000 children this holiday season! Sign up NOW! https://naughtyornice.events/


Your WOD for Tuesday December 5th 2017 is:

Warm-up:

2 rounds
20/18 Cal row
8 weighted Single leg step-ups
15 double under Attempts

(RX+)
2 rounds
18/15 Cal bike (steady pace)
10 BB Single leg step ups
6 depth jump box jumps

Strength:

Front Squats
3RM (first rep paused for 3sec)
After establishing a 3RM for the day -10% from that for 2s x 3r with no pause

Metcon:

3RFT

RX
20 Cal row
10 Deadlifts 225/165
5 Ring Dips

RX+
16 Cal bike
8 Deadlifts 275/205
4 Bar MU

WTF Work:

7 min amrap x 3

Row for max meters
Rest 3min between