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General Fitness 11.06.15

6
Nov

General Fitness 11.06.15

**Reminder** Today at 5:30pm.

We will be hosting a fun,partner team competition 

for our Members !

( any and all skill levels )

No excuses… Just do it 🙂 ****We will have 2 divisions

OPEN: 2 person/same sex

OPEN Competitive:

2 person/ mixed pairs

Get the word out and grab a partner. We will have a couple of workouts followed by an After Party Celebration. 
Prep Work

3 min single skip jump rope
2 Rds for movement

50′ Burpee broad jump

50′ Bear crawl
2 Rds for speed

50′ Burpee borad jump

50′ Bear crawl
2X10 Beat swings
WOD

A.

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders
Muscle ups may be modified to a Banded Pull up X 3
B.

5 Sets

15 Banded Good mornings

50′ High Hip Crab walk or :45 Hold

10 Beat swings

15 Air squats
Cool Down

Mobility

post results

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