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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.

 

 

July 7, 2014

Justin getting his squat on.

 

MOD - A) Ipsilateral Dead Bugs 4 x 45s

B) Feet Elevated Ring Row 3 x max reps

C) Back Squat - 3 warm up sets then 5 @ 60%, 5 @ 70% and max reps @ 75% 1RM

 

WOD - 10 min AMRAP

Run 200m

5 Plyo Push-ups

10 Overhead Walking Lunges

15 Sit-ups

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