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THURSDAY – 12.18.2014

18
Dec

THURSDAY – 12.18.2014

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Vital193

WARM UP
3 Rounds
20 Jumping Jacks
15 Sit Ups
10 Ground to OH w/ plate

WOD

RX
6 Rounds
5 Power Cleans 105/155#
5 Front Squats
5 Shoulder to Overhead

EMOM
15 DU’s
*Start with DU’s

L2
95/135#
60 Singles

L3
75/115#
60 Singles

AFTER BASH
Cankle, Hip, and Shoulder Mobility

PULL  UP PROGRESSION 
Day 4
3 sets of max hang from pull up bar with 1 minute rest between sets. Cash out: 5 reps of most challenging banded pull up.
Remember to engage your Lats.

*HOLIDAY SCHEDULE*
Wed the 24th – 5:30am and Noon. No 4:30,5:30, or 6:30 classes
Thurs the 25th – No Classes
Friday the 26th – No Classes
Saturday the 27th – 9:30 class only

 

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