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Thursday 01.31.2019

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ANNOUNCEMENTS
— Our February on-ramp class begins next Tuesday, February 5th at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x Ring Rows
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Pause Back Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload of Back Squat.

Back Squat 3-3-3-3-3 (33X1 Tempo)

Notes: Description of the tempo for today’s back squats can be explained further HERE.

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“George Forearm”
Complete for time
2-2-2-2-2-2 x Rope Climbs
18-16-14-12-10-8 x ‘Russian’ KB Swings (32/24)

Notes: Scaling for today’s rope climbs will persist of 3:1 of pulls to standing or 9 x Ring Rows.

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Samy

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