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THURSDAY – 10.1.2015

30
Sep

THURSDAY – 10.1.2015

CFV a few quick things, this Friday we are playing dodge ball for the WOD.  Don’t miss this FRIDAY its a blast and you get a great workout in too. This weekend we have 3 teams competing in Battle at the Ballpark at ONEOK field. If you can’t make it Friday try and get out on Saturday. Your support means so much to the athletes competing. It really does make a huge difference. I will put out details on Friday or here is the link. Battle at the Ballpark Facebook

WARM UP
3 Rounds
4 Wall Walks
4 Turkish Get Ups (2L + 2R)

SKILL
Dumbell Squat Snatch Mechanics

STRENGTH
10 Min EMOM
4 Dumbell Squat Snatches (AHAP)

WOD
10 Deadlift
10 Front Squats
10 Push Press
10 Power Clean
10 Power Snatch
*10 Air Squats after each movement (total of 50)
95/135 For all lifts

L2
75/115

L3
65/95/Scaled

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