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Friday 05.12.17

11
May

Friday 05.12.17

Sad to say that today will be our friend and coach Joe Avila last workout with us. For those of you that didn’t know he is joining the Air Force and will be leaving next week.  Coach Brenden has included  a few of his favorite and not favorite movements and produced this beautiful workout. For those of you that wish to workout with him, he will be at the gym at 5:30 pm performing the workout. . Im sure he would love to see as many of you one last time. Joe we will miss you bud. It has been a pleasure having you at the gym my friends, and we are all excited to see you follow your dreams.

“Joseph Marie Avila”
A.
0-10 min
-10:00 EMOM to build to a heavy Snatch max

10-20 min
-10:00 AMRAP
200M Run
5 Squat cleans 185/135

20-25min
-5:00 AMRAP
10 Triple unders/30 Double unders/90 Singles
3 Muscle ups/10 C2B/15 Ring rows

B.
3-5 min row/bike/walk
1:00 Calf stretch each side

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