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Friday 9.30.16

29
Sep

Friday 9.30.16

January 28, 2017
Jon North and Jared Enderton
Will be at CrossFit Reformation instructing their Level 1 weightlifting seminar. If you are looking to improve your Olympic Lifting and gain valuable knowledge in the weightlifting sport, you won’t want to miss out on this seminar. Brenden and Jonathan Douglas both attended his seminar a little over a year ago and brought back a lot of valuable information. Jonathan has been working with the Attitude Nation team ever since and we thought it would be beneficial to expose people in our area to their knowledge. So we decided to bring them to Central Washington. Don’t miss out on this opportunity, these spots will fill up fast so register (click here).

Prep Work
3 min AMRAP
50′ each
Bear crawl
Burped broad jump
Then
2X10 Banded pull aparts
2X10 Wall facing squats

WOD
A.
Back rack Jerk+2 OHS
10 Min to build up, not a max.

B.
Every 3 min For 15 min
12 Double KB Long cycle
12 Double KB lunges
12 Double KB Long Cycle

C.
2 sets
1:00 Hollow Rock
5-8 reps YTW On Rings or Bands
1:00 pancake stretch

Cool Down
Mobility
Post results

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