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Friday 9.9.16

9
Sep

Friday 9.9.16

***Exciting News*** 

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). 
Friday
Prep Work

2 min row

2X6 Drinking birds

2X6 leg pumps

2X12 High kicks

* For the high kicks today keep your planted leg locked out and heal down, the kicking leg should also be locked out
WOD

A.

Deadlift

3X12 Build To a heavy set-Not max

* 12 min cap
B.

8 Min AMRAP

12 Goblet squats

:30 Suitcase Hold R hand

:30 Suitcase Hold L hand

20 Burpees

*Weight is up to you, using the same weight for squats and holds.
C.

2 sets of

50′ Inchworm push up

1:00 Plank
Cool Down

Mobility

Post results

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