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SATURDAY 181103

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Group…

Coaches Choice

 

Fitness:

Teams of 3
For Time (30 Minute Cap):
50-40-30-20-10:
Calorie Bike
Pullups or Ring Rows

Directly Into…

50-40-30-20-10:
Toes to Bar OR Abmat Situps
One Arm Alternating Dumbbell Snatches

 

Performance:

Teams of 3
For Time (30 Minute Cap):
50-40-30-20-10:
Calorie Row
Chest to Bar OR Pull Ups

Directly Into…

50-40-30-20-10:
Toes to Bar
Power Snatches

Round 1 Barbell: 75/55
Round 2 Barbell: 95/65
Round 3 Barbell: 115/80
Round 4 Barbell: 135/95
Round 5 Barbell: 155/105

 

Mobility:

Cobra Pose

LAX to Plantar Fascia

Roll Posterior

 

Announcements:

-Sip and Shop: Nov 9 at the gym with small business vendors from 7-9 pm

-Men’s Golfing November 30th at Chateau Elan before Christmas Party (10 am Tee Off)

-Christmas Party November 30th at 37Main (please register)

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