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Wednesday 9.7.16


Wednesday 9.7.16

***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 row

2X10 Pass throughs

2X10 45/35 OHS


Every 2 min for 12 min

5 Hang power snatch-Light weight quick and snappy

500M Row

750M Row

1000M Row

750M Row

500M Row

Rest as long as it takes you to row each set, or partner up

3X:30 banded pec stretch

3X 1:00 pancake stretch

3X10 T-spine wall press
Cool Down


Post results

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