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Friday 01.26.2018

POSTED ON January 25, 2018

Friday | 01.26.2018

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Warm Up:
 
5 strokes rower legs only
5 strokes rower arms only
:10 bottom of squat hold with wall ball (adjust to proper position)
50ft bear crawl knee to elbow
5 hips down push ups
 
x2-3 sets
 
Foundation:
 
A. Close Grip Bench Press 5 sets of 5+ 75-85%
 
*+ means on the final set you will perform max reps
 
Metcon:
 
*Compare to 11/18/17
 
Level 1 (RX)
 
27-21-15-9
 
Cal Row
Wall Ball 20/14
Level 2 (Intermediate)
 
27-21-15-9
 
Cal Row
Wall Ball 20/10 9ft target
 
Level 3 (Beginner)
 
21-15-9-6-3
 
Cal Row
Wall Ball 14/10 9ft target
 
Cool Down
 
3 rounds for quality
 
1min arch hold
1min hollow body hold
1min couch L/R
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