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2.18.16

17
Feb

2.18.16

Warm-up

I remember when rock was young
Me and Suzie had so much fun
Holding hands and skimming stones
Had an old gold Chevy and a place of my own
But the biggest kick I ever got
Was doing a thing called the Crocodile Rock
While the other kids were Rocking Round the Clock
We were hopping and bopping to the Crocodile Rock
Well Crocodile Rocking is something shocking
When your feet just can’t keep still
I never knew me a better time and I guess I never will
Oh Lawdy mama those Friday nights
When Suzie wore her dresses tight
And the Crocodile Rocking was out of sight

-Elton John

Strength/Skill

20 RM Back Squat

*Shoot for 60% of you 1RM

METCON

Open Workout 14.1

30 Double Unders

15 Power Snatches 75/55

Extra Work

olympic

N/A

gymnastic

10×5 Chest to Bar Pull Up

*Focus on each set for perfection and speed. Keep movement small and deliberate. Aim to maintain pace for all 10 rounds

7×3 Swing to Ring Row

*High Rings

Core

4 Sets

15 Cal Row immediately into 25 V-Sit ups

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