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April 18, 2018

17
Apr

April 18, 2018

GROUP WARM-UP
2 Rounds
10 air squats
5 inch worms
5 burpees
5 front squat (empty barbell)

METCON
1-2-3-4-5-6-7-8-9-10 reps for time of:
Front squats RX 135/95; Master55+ 115/75
Bar-facing burpees
12 minutes time cap

ALTERNATE METCON
1-2-3-4-5-6-7-8-9-10 reps for time of:
Air squats
Burpees
12 minutes time cap

STRENGTH
3 Sets of:
17 Russian kettlebell swings
12 Hip thrusts
10 Dumbbell stiff-legged deadlifts

MIDLINE
:30 Suitcase hold, left
:30 Suitcase hold, right
:30 Sandbag hold

HAPPY BIRTHDAY TO JORDAN J! 

Murph at the Museum

Reminder: you have two days until the deadline to register for Murph at the Museum on Memorial Day. Mikaela will be representing the coaching staff, so join her in this inspiring event!

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