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2.22.16

21
Feb

2.22.16

Warm-up

Time can never mend the careless whispers, of a good friend
To the heart and mind, ignorance is kind
There’s no comfort in the truth
Pain is all you’ll find

Should’ve known better

I feel so unsure
As I take your hand and lead you to the dance floor
As the music dies, something in your eyes
Calls to mind the silver screen
And all its sad good-byes

I’m never gonna dance again
Guilty feet have got no rhythm
Though it’s easy to pretend
I know your not a fool

Strength/Skill

METCON

4 Rounds

30 Wall Balls

15 TTB

7 Muscle-Ups

Extra Work

gymnastic

4 min EMOM – focus on tight/snappy arch to hollow transition
– 3 kips on rings + 3 kips w/ pull to chest

rest 2 min

4 min. EMOM
– 5 kipping HSPU + 10 sec. hold at top

olympic

8 Min EMOM: 2 Snatches + 1 OHS @ 80% of best snatch

6 Min EMOM: 2 Cleans @ 80% of best clean

Core

300 Bicycle Kicks

 

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