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Wednesday 11.01.2017

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ANNOUNCEMENTS:
– Our November on-ramp begins next Tuesday Nov 7th at 6pm! Spread the word!

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Power Clean
Warm up as needed before completing the following workload every :90 for 7 total sets.

3 x Power Clean

Notes: Today’s repetitions will be touch & go from the floor with a focus on quality barbell cycling.

Post loads to comments.

“Perfect 10”
Complete as many rounds/reps as possible in 10:00 of

10 x Pull-ups
10 x Handstand Push-ups
10 x Box Jumps (24/20)

Post rounds/reps completed to comments.

ROMWOD
“Energy Flow”

Katelyn

4 thoughts on “Wednesday 11.01.2017”

  1. Power Cleans: 140×3
    Perfect 10: 2 + 15 with 1 abmat for hspus. Got all my pull-ups unbroken and best hspus have felt ever. Yay!

    Reply

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