Tuesday, January 5, 2016

KBS, Hollow, Hip Ext, T2B

*Refer someone in January and you both get a month free.

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*Make sure you are prepared for the week with quality foods, and throw out left over junk food from the holidays.
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WOD
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Barbell & Accessory
A) Power Snatch + Squat Snatch, 1-1-1-1-1
B) Strict Pull-ups 5x5 (add weight each set)
C) Mobility - choose one exercise and do 5 sets of 2 mins

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Foundations 
For time (20 cap)
50 WBS 20/14/10
Row 750m
200 Lunges

Conditioning 
AMRAP 20
150 Russian KBS 55/35/25
100 Hollow Rocks
50 Box Jumps 24/20
25 T2B

Competition 
5 Rounds / 3 Min Clock:
20 GHDSU
20 Hip Ext
AMRAP Body Weight Front Squats
-rest :60
*Score = total Front Squats



                                                               

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