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Wednesday 01.24.2018

POSTED ON January 23, 2018

Wednesday | 01.24.2018

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Warm Up:
 
5 overhead squats
1min lat roll out (foam roller)
1min arm pull across hold and stretch release
10 groiners
 
x2-3 sets
 
Foundation:
 
A. 5 overhead squats build to a heavy in 6 sets
 
*pick a final weight and subract 70-60lbs from starting weight to establish the starting weight. Add 5-10lbs each set based off feel.
 
Metcon:
 
Level 1 (RX)
 
3min max cal row
rest 1min
3min burpee over rower (must jump)
rest 3min
 
x2
Level 2 (Intermediate)
 
3min max cal row
rest 1min
3min burpee over rower
 
x2
 
Level 3 (Beginner)
 
2min max cal row
rest 1min
2min burpee over rower (can step over)
rest 1min
 
x2
 
Cool Down:
 
3 rounds for Quality
 
10/10 bulgarian split squats
10-15 low ring muscle up transitions
10-12 strict dips
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