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January 24, 2018

23
Jan

January 24, 2018

GROUP WARM-UP
2 Rounds
:30 Air bike
7 High hang power snatch
7 Low hang power snatch (below knee)
10 Air squats
5 Wall balls

METCON
5 Rounds for time of:
5 Power snatch RX+ 135/95; RX 115/75; Master55+ 105/50
10 Wallballs RX+ 30/20; RX 20/14; Master55+ 14/10
15/12 Calories Air bike
@ 12 minutes you have to move to the next segment

Directly into:

3 Rounds for time of:
20/17 Calories ski
10 Shoulder-to-overhead RX+ 135/95; RX 115/75; Master55+ 105/50
20 minute time cap for both

ALTERNATE METCON
5 Rounds of:
5 Hang power snatch
10 Air squats
12 Calories Air bike
@ 12 minutes you have to move to the next segment

Directly into:
3 Rounds of:
15 Calories ski
10 Push press
20 minute time cap for both

MIDLINE
8 minute EMOM of:
Even :30 Hollow hold
Odd :30 Plank

MOBILITY
3 sets of:
10 cat cows
1:00 box stretch

HAPPY BIRTHDAY ANTHONY DURANDO!

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