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December 5 2016

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Dec

December 5 2016

tom-nebesar-spartancoach-ahren-fc-summer-games

Happy Belated Birthdays to Tom and Coach Ahren (Sunday)

December 5 2016

Faith RX’d Cleveland is meeting at Pro Sports Performance in Strongsville on Wednesday, December 7th at 8PM
Event details here:
https://www.facebook.com/events/1740365799617682/

There’s still time to register for Naughty or Nice 2016, held at our gym on Saturday, December 10th from 8:30AM to 10:30AM.
http://naughtyornice.events/

STRENGTH
A) Every 1 min for 5 mins: Sumo Deadlift High-pull
5 Sumo Deadlift High-pulls, pick load
B) Every 1 min for 5 mins: Handstand Push-up
5 Handstand Push-ups
*Scale with 5 Push Ups and 5 Handstand Knee Tucks/AbMat and Plate Combo/2 Wall Climbs*

WOD
Complete as many rounds as possible in 15 mins of:
5 Burpee Pull-ups
15 Wall Balls, 20/14 lbs, 10/9 ft
25 V-ups
CRX: Burpee with Unassisted Pull Up, 20/14 lbs to 10/9 ft
FRX: Burpee with Jumping Pull Up (box) or Ring Row, Pick Weight to 10/9 ft
Goal: 4 rounds
Coaching: Don’t be surprised if the Burpee Pull Up combination attacks your heart rate rather quickly as it represents global flexion, extension, explosion, and pulling with your whole body. More simply put, you’re down and up, I mean, really UP! Crank through the Wall Balls as 15 should feel like a cake-walk after some of the rep patterns we’ve had for those recently, and make those V-ups count by touching your toes as best you can.