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8.12.15

11
Aug

8.12.15

Warm-up

Coaches Choice

Strength/Skill

Back Squat

5 @ 60, 4 @ 70, 3 @ 80, 3×2 @ 85%

METCON

50 Supine Ring Pulls

100 Walking Lunges (50 Each Leg)

50 Push-ups

100 Walking Lunges (50 Each Leg)

Extra Work

gymnastic:

4 Rounds

11 Wall Crawl

11 Toe 2 Bar

11 Forward Roll

olympic:

10 Min EMOM

ODD: 30 Double Unders

EVEN: 5 Power Snatches

Core

Tabata

Ab Mat Sit-UPs

Hollow Rocks

Mobility

10 Min Rolling on anything that is sore!

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