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Saturday 11.24.2018

POSTED ON November 24, 2018

Saturday | 11.24.2018

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Warm Up:
 
10 Reverse Pass Throughs
10 Overhead Squat PVC Pipe
50ft Samson Lunge
200m Jog
 
x2-3 sets
 
Foundation:
 
A. Overhead Squat 5 sets of 3
 
*increasing weight each set
 
Metcon:
 
RX (Level 1)
 
500m Row
15 OHS 95/65
 
4 Rounds For Time
Intermediate (Level 2)
 
500m Row
15 OHS 75/55
 
4 Rounds For Time
 
Beginner (Level 3)
 
500m Row
15 OHS 55/35
 
4 Rounds For Time
 
Cool Down:
 
6 sets of 5 Banded Chest 2 Bar Strict Pull-ups
 
*focus on the eccentric portion (lowering)
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