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Tuesday 03.27.2018

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ANNOUNCEMENTS:
– Our April On-Ramp Class begins next Tuesday April 3rd at 6pm! Spread the WORD!

Warm-up Drills
I. Row 2:00
II. 1-2 Rounds of
Medicine Ball Complex
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Medicine Ball Cleans
5 x Med Ball Thrusters
5 x Med Ball Thruster Toss+Catch (in place)
5 x Squat Jump off Medicine Ball to max height
III. Mobility

Impact/Focus: Power Clean Triples
Warm up as needed before completing the following workload every :90 for 8 rounds.

3 x Power Clean

Notes: Today’s repetitions will be touch & go. Increase weight able.

Post loads to comments.

“Gauntlet Thrown”
Work through the following for max reps/rounds:

2:00 x Max Reps of
American KB Swings (32/24kg)

1:00 x Rest

8:00 AMRAP of
10 x Burpees
15 x GHD Sit-ups

1:00 x Rest

2:00 x Max Reps of
American KB Swings (32/24kg)

Notes: Scale loads as necessary for KB Swings. GHD Sit-ups to Abmat Sit-ups scaling today is 1:1. Bring the lumber, freaks.

Post scores as reps of swings, amrap total reps, reps of swings to comments.

Samy Daghir

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