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Monday 9.19.16


Monday 9.19.16

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
2 min Jump rope
2X:30 Table top stretch
2X:30 Couch stretch
2X:30 Soleus stretch

Dumbell/Kettlebell split squat
5X5 Each leg
15 min time cap
****No more then 15% of your one rep max BS in each hand


If your 1 rep is 200 lbs use use 30-35lb dumbbells

Double unders

B Option 2
*Only perform if you have done this workout a number of times – add in an additional requirement (Every min during the workout 3 burpees no matter where your at).

2 Sets of
2:00 Banded couch stretch
20 Reverse toe touches

Cool Down
Post results

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