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Blog Friday, 9.21.2018

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Friday, 9.21.2018

  • by rbwrv
  • September 20, 2018

Friday, 9.21.2018 

Class Times: 5:30am, 8:00am, 9:00am, Noon, 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. Stretching & Mobility is allowed during those 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
2:00 Jump Rope
Barbell Bear Complex Overview & Warm Up

MOBILITY
Posterior Chain
Hips
Ankles

STRENGTH
E2MOM 14-
1 ‘Bear Complex’ – add weight each round
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

CONDITIONING
5 x 2:00 Rounds-
10 Power Snatches 75/55#
10 Toes 2 Bar
Max Reps Double Unders
* rest 2 minutes between rounds

ACCESSORY
L-Ball Forearm mobility

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