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Friday July 26th, 2019

Mobility ALL: Metcon (No Measure) 90 seconds per side per movement Foam roll lats Pec smash Warm-up ALL: 3 rounds :20 deadhang (from bar or rings) 100 foot overhead walk (plate) 10 PVC overhead squats Strength OPEN: Overhead squat  (5 by 5) 15 min to complete one option A) 5 X 5 @ body weight B) 5 X 5 @ X .75 of body weight C) 5 X 5 @ X .5 or below body weight LIFE: Metcon (No Measure) 15 min to work through 7 Single arm overhead split squat (per side) :30 Superman Sorenson hold 14 heel elevated squatsIf you struggle overhead or have no intrest in doing OH squats this will be a great option for today Metcon OPEN: Metcon (AMRAP - Rounds and Reps) 14.1 10 Min Amrap 30 DU 15 Power Snatch (75/55)

* GO GET ITPlease show control when letting bar go. Lets keep the rings on those new plates LIFE: Metcon (AMRAP - Rounds) 14.1(ish) 10 Min emom 1) 30 heavy rope single unders 2) 15 Kb swing

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Wednesday October 29th, 2019

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Tuesday October 28th, 2019

Warm-up ALL: 7 Min Clock :30 min T spine Opener (https://youtu.be/ZgizI3OinXE) 10 Side plank rotation (per side) (https://youtu.be/eEojhtdzew0) 10 Band Overhead squat (PULL that band apart) (https://y