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Monday 10.22.2018

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Congratulations to our resident ultra-marathoner Smiley Mike who completed the Ghost Train 100 mile race this past weekend. He finished the 100 miles in 23 hours 58 minutes! What an amazing accomplishment, we are so proud of you Mike!

ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squat
III. Mobility

“Cindy/Mary”
Choose one of the following options

Option 1: “Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squat

Option 2: “Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups

Post workout choice and rounds/reps completed to comments.

Skill Development: Recovery Row/Planks
Complete the following

Row 1000m (Recovery Pace)
1:00 x Plank Hold
Row 500m (Recovery Pace)
1:00 x Plank Hold

Katelyn

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