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Friday, October 13, 2017

CLICK ON THE DATE ABOVE OR CONTINUE READING TO VIEW FULL POST & SEE DETAILS…… Warm up: 30 sec on 30 sec off Group Mobility: WOD: Comp: Bench Press 5,5,5,3,3,3 (75-80%) Peg board x 1 GHD x 15 rest 2 min RX: Bench Press 8,8,8,5,5,5 (60-70%) Rope Climb Weighted sit ups x 20 rest 2min Scale: Bench […]

Thursday, October 12, 2017

CLICK ON THE DATE ABOVE OR CONTINUE READING TO VIEW FULL POST & SEE DETAILS……  Warm up: Row 400 meters -then- 3 rounds Good morning x 10 (with bar) OHS x 10 (with bar) Scorions x 10 per side Knee pulls 50 feet Quad pulls 50 feet -then- Band activation crossover forward, backward, side ways x 3 […]