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September 30, 2014

Warm-up- (insert deadbugs into the warm-ups)

Iso/Stab-

 

Gymnastics-  3 + sets max reps strict pull-ups

 

Strength-   Deadlift 1 RM

 

Skill Transfer/Olympic-

 

WOD-

10-15 min AMRAP

9 Deadlifts (think light and fast)

12 HR Push-ups

15 Box Jumps

 

 

 

 

 

 

Our girl Jen S standing back while Anthony tackles the chalk bucket.

 

 

June 25, 2014

MOD:

Front Squat 1, 3, or 5 RM

Push Press 1 or 3 RM

 

WOD:

3 Rounds with a Partner

50 Pull-ups

20 DB Snatch

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