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Friday 01.20.17

19
Jan

Friday 01.20.17

Saturday, January 21, 2017. We will be having our in house competition, fun will start at 9 and should be done by 1.  Cost is $20. Please sign up at the gym with one of your coaches. If you are doing our nutrition program, your fee for the nutation program covers this already, but still put your name on the white board.

Saturday , January 28, 2017. 10% off until Christmas for our Weight Lifting Seminar Click Here for all the details. If you are looking to improve  your olympic lifts and learn from some of the best in the industry you aren’t going to want to miss this.

 

Prep Work
3 min shuttle runs in the gym (Between the pull up rigs)
2X10 Pass throughs
2X10 PVC OHS

WOD
A.
12 min to build to a moderate complex
Snatch Balance+3 OHS

Or

BTN Push press+3 OHS

B.
2X:20 Max effort bike sprint

C.
5-1
Wall walks/Elevated plank :20 per ww
Man Makers

Cool Down
Mobility
Post results

 

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