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Blog Friday, 10.5.2018 

Blog

Friday, 10.5.2018 

  • by rbwrv
  • October 4, 2018

Friday, 10.5.2018 

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

Open Gym Times: 8:00-10:00am , 12:00-1:00pm, 5:00-5:30pm

WARM UP
3 Rounds-
8 Med Cleans
:20 Hang Hold

MOBILITY
Chest/Pec
Lats/Shoulders
Ankles

STRENGTH
A) 4-4-4-4 Bench Press- work to heavy
B) 4 x ME Weighted Strict Pull-ups (no more than 10)
Sx1: Strict Pull-ups
Sx2: 5 Pull-ups Negatives
Sx3: 5 Banded Strict Pull-ups

CONDITIONING
For Time-
30 Wall Balls 20/14#
15 Toes 2 Bar
60 Double Unders
20 Wall Balls
10 Toes 2 Bar
40 Double Unders
10 Wall Balls
5 Toes 2 Bar
20 Double Unders

ACCESSORY
Accumulate 3 minutes in Low Plank

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