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12.22.17

22
Dec

12.22.17

Holiday Schedule: Normal classes on the 23rd and 24th.  TTCF is closed on Christmas day.  Merry Christmas

 

Warm Up

2:00 Light Bike or Row

3 Rounds:
4 Samson Stretch Lunges (5 second hold in each)
6 Alternating Spiderman and Reach
8 Russian Baby Makers

1:00 Bike or  Row accelerating every :20s (slow, medium, fast paces).

Mobility for DL
1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw
1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

Skill: Sumo Deadlift
4 sets of 6 reps building load
start at 60% 1RM regular deadlift

WOD
For Time
3 rounds
10 DB clean & jerk 50/35   35/20
3 Bar muscle ups or 3 c2b pull ups + 3 dips

Rest 2:00

3 rounds
5 deadlifts @ 65% your 1 RM regular DL
3 strict HSPU – sub piked from the box

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