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“Never does a man portray his character more vividly than his proclaiming the character of another.”

- Winston Churchill

Tuesday

1. group 400m run
2. EMOM x 12’
  1 - 1 TGU
  2 - 100m shuttle run (25m out back out back)
  3 - 2 strict t2b + 3 t2b + 4 pull up
3. press 8-5-3-3-3-3
3a. AMAP @ 90
4. “Nicole”
   20’ amrap:
  400m run
  max effort pull up (when you drop from bar, must go run, score is total pull ups)

Weightlifting

1. coaches warm up
2. muscle snatch + snatch from pockets (10’)
3. 22’ to find heavy: snatch pull + 3’’ eccentric load + snatch
4. press in snatch 3-3-3-3

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1. Ballast Crossfit Holiday Special! $250 for 3 months of unlimited Crossfit and 6 private sessions. That is about 83 dollars a month, a great deal! Spread the word.
2. 12DEC2015 - Cookies and Cleans…bring your favorite “cleaning” shoes and your best decorated Holiday Cookie!

http://ballastcrossfit.tumblr.com/post/134124151690/interested-in-doing-something-different-for-your