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Wednesday 08.01.2018

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ANNOUNCEMENT:
– Our August on-ramp class begins Tuesday August 7th @ 6PM! Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
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: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Front Squat.

Push/Split Jerk 2-2-2-2-2-2 (+10lbs from last)

Notes: For todays weight, athletes should plan to add 10lbs to the numbers they used last week.

Post loads to comments.

“Annis”
Complete for time
30-25-20-15-10 x GHD Sit-ups
30-35-40-45-50 x Double unders

Post times to comments.

ROMWOD
“Hungry”

Katelyn

3 thoughts on “Wednesday 08.01.2018”

  1. Still alive and well in Wisconsin – you will like this one!

    Thruster (8rm max): 85#

    “FIRE ALARM” (Time)
    3 Rounds of the “Bergeron Beep Test”
    50/35 Calorie Row
    3 Rounds of the “Bergeron Beep Test”
    50/35 Calorie Row
    3 Rounds of the “Bergeron Beep Test”
    NOTE:
    1 Round of the “Bergeron Beep Test
    7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees

    29:02 55# and 35kCal Row

    Reply

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