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Blog Friday, 11.9.2018

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Friday, 11.9.2018

  • by rbwrv
  • November 8, 2018

Friday  11.9.2018

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

Our schedule will be reduced THANKSGIVING WEEK (Nov 19-23)  as follows:
Monday – 5:30am, 9:00am, 4:00pm, 5:30pm, Open Gym 8:00-9:00am
Tuesday- 5:30am, 9:00am, 4:00pm, 5:30pm, Open Gym 8:00-9:00am
Tuesday- 5:30am, 9:00am, Open Gym 8:00-9:00am
Thursday- NO CLASS – Happy Thanksgiving
Friday- Open Gym 4:00pm-6:00pm

WARM UP
500m Row
Barbell Warm-Up

MOBILITY
Front Rack
Hips
Ankles

STRENGTH
Clean Pull Complex:
1 Hang Clean Pull + 1 Hang Clean Hi-Pull + 1 Hang Clean
15 minutes- work to heavy
* reset every rep

CONDITIONING
Open Workout 15.5
27-21-15-9 reps for time of:
Calorie Row
Thrusters 95/65#

ACCESSORY
Foam Roll & Mobilize

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