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September 22, 2018

21
Sep

September 22, 2018

GROUP WARMUP
2 sets of:
:30 Assault bike
10 empty barbell hinge
5 hang power cleans
5 shoulder to overhead
5 beat swings
5 pull-ups
5 toes-to-bar

TEST
2 Rounds for time of:
4 Rope climbs
15 Deadlift RX 225/155 ; Intermediate 205/135 ; Master55+ 185/125
30 Toes to bar
12 Hang power cleans RX 135/95 ; Intermediate 115/75 ; Master55+ 105/65
30 Pull ups
10 Shoulder to over head RX 135/95 ; Intermediate 115/75 ; Master55+ 105/65
*25 minute time cap*
One bar per athlete

ALTERNATE TEST
2 Rounds for time of:
15 Ring rows
15 Kettlebell swings
20 Abmat sit-ups
10 Hang power cleans
15 Bar rows
7 Shoulder to overhead

HAPPY BIRTHDAY TO MIKEY INGENITO (Sunday)! 

Row Clinic Today 

11 AM, free to Dry Tri registrants; $10 for everyone else.

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