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Tuesday 1-21-2014

18
Jan

Tuesday 1-21-2014

Workout of the Day
Warm up 5 minutes dynamic, then:
-Coach observed Squat Technique 4 x 8 (increasing load)
-Inchworms 4 x 4
-Hollow Rocks 4 x 15
then
Pause back squats 4 x 5
-Pause 2 seconds mid position on the way down and up
-Estimate weight around 90% of 5 RM
alternate
Single Arm DB/KB Row 5 x 8 each arm
then
WOD
7 Minute Cap
5 Rounds
5 Thruster (sub DB’s)
7 Barbell Burpees
9 TTB (sub V-up)
Rx #115/#73

Post your scores to the Whiteboard.

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