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Monday 9.12.16

12
Sep

Monday 9.12.16

***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)

Prep Work

2 min Jump rope

2X:30 Table top stretch

2X:30 Couch stretch

2X:30 Soleus stretch
A.

Back squat

5 attempts to build to a new 1RM

*BE SMART WITH YOUR WEIGHT CHOICES. 15 min cap
B.

Jackie

1K Row

50 Thrusters 45lbs

30 pull ups
*If you have done this a few times and are looking for a little twist swap out the pull ups for 12 Bar muscle ups
C.

2 sets of each

2:00 Banded lat stretch

2:00 Couch stretch
Cool Down

Mobility

Post results

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