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April 21, 2018

April 23-27: Bring a friend week!

May 12th: 5 year anniversary party!!
4/21

Warm-up
Coaches choice
Metcon (Time)
Teams of 2
100 wall balls
*While partner one works, partner 2 runs 100m.

April 20, 2018

April 23-27: Bring a friend week!

May 12th: 5 year anniversary party!!
4/20

Warm-up
3 min bike or row
Then…
3 rounds
:30 Handstand hold
10 Banded good mornings
10 C’s & D’s

April 19, 2018

April 23-27: Bring a friend week!

May 12th: 5 year anniversary party!!
4/19

Warm-up
Coaches choice
Strength
Back squat
5 reps at 60-65%
3 reps at 70-75%
2 reps at 75-80%
Then

April 18, 2018

April 23-27: Bring a friend week!

May 12th: 5 year anniversary party!!
4/18

Warm-up
Coaches choice

Followed up by Empty barbell technique work (5-10min)
Strength
Every minute on the minute for 12 minutes

April 17, 2018

April 23-27: Bring a friend week!

May 12th: 5 year anniversary party!!
4/17

Warm-up
Coaches choice
Gymnastics
Spend 10 minutes working on handstand progressions. This can be anything from wall walks to Handstand walking.

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