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Wednesday 10.24.2018

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

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Samson Lunge
25ft Pike Walk
25ft Lateral Lunge
III. Mobility

Impact/Focus: Back Squat
Warm up as needed before completing the following workload every :75 for 10 rounds.

1-2-3-4-5-6-7-8-9-10 x Back Squat (50% 1RM)

Notes: For those seeking an additional challenge today, the final set can become a max rep set.

Post loads to comments.

“Freight Train”
Complete the following for max reps in the time allotted
2:30 x Handstand Push-ups
:30 x Rest
2:30 x Ring Rows
:30 x Rest
2:30 x Wallball (20/14)
:30 x Rest
2:30 x Slamball (30/20)

Post reps completed per movement.

Katelyn

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