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December 20, 2017

19
Dec

December 20, 2017

GROUP WARM-UP
2 Rounds:
5 Hang power cleans
5 Front squats
5 Shoulder-to-overhead
5 Beat swings – 5 Toes-to-bar
:30 Air bike

METCON
5 rounds for time:
7 Hang power clean RX+ 135/95; RX 115/75; Masters55+ 105/55
7 Front squats RX+ 135/95; RX 115/75; Masters55+ 105/55
7 Shoulder-to-overhead RX+ 135/95; RX 115/75; Masters55+ 105/55
10 Toes-to-bar

ALTERNATE METCON
5 rounds for time:
7 Hang power cleans
7 Sandbag squats
7 Push press
10 Abmat sit-ups

ACCESSORY
4 sets of:
10 close grip push-ups
10 alternating kettbell curls www.yooying.com/p/1659901967294318133_4921676073
10 Dumbbell lateral delt raise

MIDLINE – ISOMETRIC HOLD
3 sets of:
1:00 Sandbag hold
:30 Suitcase hold, right
:30 Suitcase hold, left

HAPPY BIRTHDAY TO CARLA!

What Happens When You Skip the Gym

https://www.nbcnews.com/better/health/what-happens-your-body-when-you-skip-gym-ncna830886 

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