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Saturday 12.10.16

9
Dec

Saturday 12.10.16

America’s health care system is in crisis precisely because we systematically neglect wellness and prevention.- Tom Harkin

 

Saturday , December 10, at 8 am  we have JD Power hour again. Don’t miss this

Saturday, December 10, at 6:30 pm   we have our annual Christmas Party at the pub. pm.

Monday , January 2, Beginner Course. click here 

Saturday , January 28, 2017.  Our Weight Lifting Seminar Click Here for all the details. If you are looking to improve
Prep Work
Team stretch

WOD
A.
Teams of 3
0-10:00
Deadlift build up to a tough 8rep
15:00-25:00
400M Row
15 long cycle
1 Rope climb (20 sit-up scale)
Alternate whenever needed

B.
Dip lockout 3X:30

C.
Find 3 mobility drills/Stretches and work on them

Cool Down
Mobility
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