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Blog Wednesday 11.7.2018

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Wednesday 11.7.2018

  • by rbwrv
  • November 6, 2018

Wednesday 11.7.2018

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

Our schedule will be reduced THANKSGIVING WEEK –  This schedule will be released later this week.

WARM UP
2 Rounds-
100m Run
5 DB DL
5 DB Hang Cleans
5 DB Shoulder to Overhead

MOBILITY
Shoulders
Hips
Knees
Ankles

CONDITIONING
For Time-
400m Run
4 Rounds of Dumbbell DT 50/35#
300m Run
3 Rounds of Dumbbell DT 50/35#
200m Run
2 Rounds of Dumbbell DT 50/35#
100m Run
1 Round of Dumbbell DT 50/35#
(1 Rd of  Dumbbell DT= 9 Deadlifts, 6 Hang Cleans, 3 Shoulder to Overhead)
(**25 minute Time Cap)

ACCESSORY
3x:30 Chinese Plank Hold

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