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Blog Tuesday, 9.11.2018

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Tuesday, 9.11.2018

  • by rbwrv
  • September 10, 2018

Tuesday, 9.11.2018 

Class Times: 5:30am, 8:00am, 9:00am,  4:00pm, 5:30pm, 6:30pm

September is Bring a Friend Month, all current members who invite a friend to one of our regular classes will be entered to win a free pair of Nike Metcons at the end of the month!!

WARM UP
300m Run
Coach’s Choice Warm-up

MOBILITY
Shoulder
Hips
Ankles

911 TRIBUTE WOD:
For Time-
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
Athletes may start with Row and end with Run, or start with Run and end with Row.
(40 minute time Cap)

ACCESSORY
Foam Roll & Mobilize

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