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SATURDAY 190119

Announcements:

-MLK Federal Holiday Schedule:

Classes-     5am, 6am, 7am, 4:30 pm

Open Gym-     9:30-10:30am (Childcare)

 

Warm-up:

Individual…

Bike or Row

Crossover Symmetry

Group….

Coaches Choice….

 

 

Fitness:

Team of 3…

AMRAP 25:
40 Pull-ups
50 Burpees
60 DB Thrusters

 

Performance:

Teams of 3
AMRAP 25:
40 Chest to Bar Pull-ups
50 Barbell-Facing Burpees
60 Thrusters

Round 1: 75/55
Round 2: 95/65
Round 3: 115/80
Round 4: 135/95
Round 5: 155/105 (AMRAP in time remaining)

 

Mobility:

Mash Quads/IT Bands

Mash lats

Roll Posterior

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