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FRIDAY 170303

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Hollow Rocks

15 High Box Step ups

Group…

Samson Lunges Down

Zombie walks Back

5 Pull ups 5 Push ups (twice)

15 Squats

 

Fitness and Performance:

17.2

RX:

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells/Women us 35-lb. dumbbells

Scaled:

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Men use 35-lb. dumbbells/Women us 20-lb. dumbbells

Mobility:

Mash forearms with PVC and partner

Mash Lats on roller

Roll Posterior

 

Box Brief:

********February Comittment Club winners are:
Aaron Alvarez,
Chrissy Williams,
Eric Fleming,
Erica Larsen White
Becca Lopez,
Holly James Amburgey,
Holly Elizabeth Hooks,
Jamie Auda-Leigh Taylor,
Jessica Skeels,
Jenny Loring Gregory Bouton,
John Dodd,
Kirk Wascom,
Stacey Owens Hipps,
Stephen Hopkins,
Tanya Hart,
Tony A,
Caitlin Pittman
Caroline Wible
Randy Foy

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