Saturday July 22, 2017

09
Sep

Wednesday 9/9/15- WarmUp: 800m jog | 2 dynamics of your choice | 20 band pull | 10 PVC snatch balance | 10 PVC OHS Skill: Snatch Balance – Week 2 3×2 @ 50% max snatch (SPEED!) 1 min rest 1×3 @ 60% 2×1 @ 75% 1×1 @ 85% 90 sec- 2 min rest WOD: 10

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08
Sep

Tuesday 9/8/15- WarmUp: Coaches Choice + Mobility Skill: Hatch Week 7 Back Squat: 1×5 @70% 1×5 @80% 1×2 @85% 1×3 @90% 1×1 @100% Front Squat: 1×5 @65% 1×4 @75% 1×4 @85% WOD: For Time 1,000m Row 50 DU -6 Min Cap- -6 Min Cap- 1970-01-01

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07
Sep

Monday 9/7/15- WarmUp: coaches choice WOD: “Lumber Jack 20” 20 deadlifts (275/185) 400m run 20 Kbs (2/1.5) 400m run 20 ohs (115/85) 400m run 20 burpees 400m run 20 pull ups 400m run 20 box jumps (24/20) 400m run 20 DB squat cleans (45/30) 400m run -45 min cap- 1970-01-01

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Cicero,
New York 13039
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