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Blog Tuesday, 9.18.2018 

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Tuesday, 9.18.2018 

  • by rbwrv
  • September 17, 2018

Tuesday, 9.18.2018 

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

Beginning on Monday, September 17, 2018 there will be no open gym time during our busier classes (5:30am, 4:00pm, & 5:30pm) This means that there will be no outside programming, lifting or WODs during those class times.

Daily Open Gym Times will be as follows:
8:00-10:00am , 3:00-4:00pm*, 5:00-5:30pm , 6:30-7:30pm* (*except Fridays)

WARM UP
3 Rounds-
10 Banded Good Mornings
10 Ring Assisted Single Leg Squats
:20 HandStand Hold

MOBILITY
Overhead
Quads
Hip Flexors

STRENGTH/SKILL:
A) 4 x 10 Barbell Reverse Lunge
@ 30% Back Squat
B) 4 x ME Weighted Strict Pull-ups (no more than 10)
SX: Strict Pull-ups – no weight
5 Pull-ups Negatives
5 Banded Strict Pull-ups – light as possible

CONDITIONING
15-12-9-6
DB Deadlifts 50/35# (x2 DBs)
DB Push Press
200m Run

ACCESSORY
3x 8/8 Standing KB Side Crunch

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