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Tuesday 11.13.2018

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ANNOUNCEMENT
– Our parking lot is now paved and ready for use. Please follow the appropriate parking pattern by entering through Hayward St and exiting onto Willow St. Thank you for your patience.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Ring Support
5 x Strict Press
5 x Push Press
5 x Push Jerk
III. Mobility

Impact/Focus: Ring Dips & Turkish Get-ups EMOTM
Every minute on the minute for 12:00 complete the following workload assigned:

Odd minutes x Ring Dips @ 2,4,6,8,10,12 reps

Even minutes x Turkish Get-up (L) + Turkish Get-up (R)

Notes: Athletes may adjust weights for Turkish Get-ups if necessary however the intent is a challenging/heavy single rep effort that is sustainable across sets/reps within the minute time frame.

Post scores to comments as reps completed for each movement movement and weight utilized.

“Darkness Falls”
Complete 5 rounds for time of
7 x Shoulder-2-Overhead (135/95)
14 x Box Jumps (24/20)
35 x Double unders

Post times to comments.

Katelyn

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