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Friday 04.06.2018

POSTED ON April 5, 2018

Friday | 04.06.2018

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Warm Up:
 
5 hips to the ground push ups
5 sumo inch worm
10 barbell good mornings
5/5 single leg RDL
 
x3
 
Strength:
 
A. Build to a 10RM Touch n Go Deadlift
 
*Encourage people to attend this class we will be using this number to build off our strength sets. If they do not do it encourage them to make
it up.
 
Metcon:
 
*18min time cap if the athletes do not make the time cap they do not recieve an RX or Intermediate designation.
 
RX
 
400m run
15 jumping pull ups 6in from top of the head
10 defict push ups 4in deficit
 
5 rounds for time
Intermediate
 
400m run
12 jumping pull ups 6in from top of the head
10 strict push ups (open standard)
 
5 rounds for time
 
Beginner
 
200m run
12 jumping pull ups 6in from top of the head
10 hand release push up
 
5 rounds for time
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