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Friday, December 22nd 2017

22
Dec

Friday, December 22nd 2017

Thank you for everyone that make us who we are.


Warm up:

3 rounds
3 ME Ring holds
10 light Goblet reverse lunges
10 light front squats

Strength:

Front Squats
8 @ 65%
5 @ 75%
3 @ 80%
5 @ 78%
8 @ 68%

Metcon:
14min emom
Cal row
Alt DB snatches 50/35
Sit ups
Topside Half moons
Rest



Adaptive Athlete (seated):

Warm up:

Band and ROM Work

Strength:
Press from Blocks
3RM

Metcon:
14min emom
Cal bike
Wallballs
Rope twists
Plate raises
Rest