Ballston CrossFit » Friday, December 9, 2016
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Friday, December 9, 2016

Naughty or Nice WOD for all WOD times Friday, December 9th. Service is at the heart of our mission, and this year’s Naughty or Nice service event is no exception. When you “Give a Gift. Get a Lift.” you help a local child in need, take part in an awesome WOD and spread a little extra holiday happiness. There are 3 ways to participate and you can find all the details and registration at http://naughtyornice.events/ So grab some toys, get your friends, and let’s rock this year’s event!

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Take advantage of our $99 Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Be sure to let your friends know about this awesome Foundations deal so they can join our community. Sign up here to get started, FOUNDATIONS COURSE C101.

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Weighted Pull up
5 x 5 (A)
*5 x 10 Band Face pulls between sets
(https://youtu.be/KC8mlDOYJ2I)

“Naughty or Nice WOD”
AMRAP 7:
7 Deadlift 115/75, Fx: 75/55
7 Thrusters 115/80, Fx: 75/55
7 Burpees over bar

Finisher:
Rx: 5 min max distance handstand walk
Fx: 5 min handstand walking practice with partner and PVC or 100 shoulder taps

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