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April 17, 2019

16
Apr

April 17, 2019

GROUP WARMUP
2 sets –
T-Spine Opener 
5 Hinge (stiff legged deadlift) with empty bar
5 Hang power clean
5 Shoulder press+5 Push press +5 Push jerk
5 Burpee + 5 Lateral burpee over the bar 

METCON
5 rounds for time:
12 Lateral burpee over the bar 
9 Deadlift RX 145/100; Intermediate 115/85; Master 55+ 105/65
7 Hang power clean 
5 Shoulder to overhead 

ALTERNATE METCON
5 rounds for time:
9 Burpee 
7 Kettlebell swing 
5 Dumbbell hang power clean 
5 Dumbbell push press

ADVANCED TRAINING TECHNIQUES

PULLING, GLUTE & SINGLE LEG STRENGTH 
3 sets of:
6 Myotatic Dumbbell bent row
8 Kettlebell front rack reverse lunge 
10 Dumbbell glute bridge 
Perform *Myotatic reps with control; take as needed rest between each set (between 60-90 seconds)

MOBILITY
1:00 box stretch
1:00 frog stretch

Have you Signed Up for CharityWOD?

If you’ve found a partner for CharityWOD, don’t forget to register by sending your name, your partner’s name and your team name to Pedro at hello@verostrength.com. Please bring in a check made out to our benefitting charity ($50 or more per team), Sunday Strong, by May 6. That’s less than 3 weeks away!

Still on the fence? It’s going to be a FUN workout for a GREAT cause! If you need a partner, just let us know and we will help find you one.

Need all the details? Click HERE.

Also, the post-event party/10-year anniversary party will be at Chuck Sullivan’s starting at 1 PM. We will provide meat, mixers, water, cake, etc. BYOB and a side dish or appetizer. We will provide the address at the gym closer to the date.

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