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SUNDAY 170129

Classes are at 1:00 and 2:00PM this Sunday in lieu of Saturday classes this weekend.  Thank you for your understanding as we held an awesome seminar for our coaching staff!

 

Warm-up:

Individual…

Skip Rope 2 minutes

20 Banded Good Mornings

15 Squats

Group…

200m Jog

Samson Lunges Down

Inch Worms Back

5 Strict Pullups

10 Pullups

10 Yoga Push ups

 

Partner WoD:

Complete as many rounds and reps as possible in 7 minutes of:
1 Power Clean (185/125 lbs)
1 Muscle-Up/Bar Muscle Up or 3 Pull-ups
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on….

Rest exactly 3 minutes, and when the clock hits 10:00, perform the following…
Complete as many rounds and reps as possible in 7 minutes of leap frogging each other:
3 Power Snatches (135/95 lbs)
6 Toes to Bar
9 Box Jumps (24″/20″)

Rest exactly 3 minutes, and when the clock hits 20:00, perform the following…
Complete as many rounds and reps as possible in 7 minutes of:
2 Thrusters (115/80 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….

Rest exactly 3 minutes, and when the clock hits 30:00, perform the following…
Complete as many rounds and reps as possible in 7 minutes of:
20 Russian Kettlebell Swings (24/16 kg)
20 Hand-Release Push-Ups

 

Mobility:

Mash Quads

Roll Posterior

Banded Lat Stretch

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