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Friday October 10th, 2014

Main – CrossFit Group WOD

Reminder : Class Schedule Holiday Monday
8AM and Noon classes only.

Thanksgiving Monday coach Colby will be running touch football at Pentathawod stadium, a.k.a Percy Perry Stadium, at 11 am. See you there!

Barbell Floss and smash (No Measure)

800m run or row before class starts please – 15mins barbell mobility smashing inter rot shoulders / quad roll out & couch stretch

Metcon (Weight)

EMOM 15 Minutes

Dynamic Back Squat

3 Back Squats with a KB suspended from each end by a band. Going for stability so keep a moderate load. Partner up as necessary

Tabata DB Snatch/Box Jumps/Wall Balls (AMRAP – Reps)

Tabata Intervals of (8 rounds – :20 work/:10 rest):

1) DB Snatch 45/20

2) Wall Balls 20/14

3) Box Jumps 24/20

*Perform 8 rounds of #1, then 8 rounds of #2, then 8 rounds of #3. Note total reps of each.

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