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Blog Friday, 7.17.2015

Blog

Friday, 7.17.2015

  • by rbwrv
  • July 17, 2015

Friday, 7.17.2015

Class Times: 5:30am, 7:30am, 9:00am (Ladies Class), Noon, 4:00pm, 5:30pm, 6:30pm; Open Gym- 6:30am-7:30am

Warm-Up:

2rounds-

100m Run

6 WallBall

6 Ring Rows

Hip/Shoulder Mobility

Strength:

A) 4×3 Strict Press- AHAP try to add weight from last week

B) 4x ME Strict Pullups (no more than 10)

WOD:

‘The Chief’

5 RFT-

3:00 AMRAP

3 Power Cleans 135/95

6 Pushups

9 Air Squats

*Rest 1 minute

Warm-Down:

3x20sec GHD Superman Holds