Fri, Sept 23, 2016

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Workout of the Day

—Warmup—

  • 1000m Row
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 each direction)
  • 20 Buz Saws
  • 10 Deadlifts (65#)
  • 10 Hang Power Cleans (65#)
  • 10 Power Cleans (65#)
  • 10 Wallballs (light wt) – work on positioning and form.

 —Strength—

  • Deadlift 4 X 3  +10# from last time

 —Conditioning—

12 min. AMRAP

  • 350m Row
  • 5 Power Cleans (135/95)
  • 10 Wallball (20/14)
  • 20 Lunges

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