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12.22.16- ‘Blitzen’

22
Dec

12.22.16- ‘Blitzen’

blitzen

Christmas Hours:

We are closed Dec. 23-25th.  WOD again on the 26th at 8,9 or 10am.

Warm Up:
2 rounds
12 x KB single leg RDL
12 x side step ups on box
12 x OH walking lunges with plate
:30 squat hold

Mobility 6:00 EMOM
Minute 1: Banded Lat Stretch x 30 seconds per side
Minute 2: Wrist Stretch x 8-10 pulses
Minute 3: Band Distracted Anterior Pec Stretch x 30 seconds per side

followed by…

Two sets of:
Band Pull Apart Series
Overhead x 15 reps
Horizontal x 15 reps

Skill: Overhead Squats
3 sets of 8 reps @ 50-65%

WOD: ‘Blitzen’
5 RFT
20 cal row
10 Thrusters 115/80

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