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Friday 04122013

Announcements 

There will be NO evening classes tonight due to the WLC starting at 6pm-8pm.

Fitness 

A.  Push Presses – 4 x 5 

B.  WLC WOD 

12 Min AMRAP 

500M Row 

25 x Push-ups 

50 x Sit-ups 

75 x Squats 

AMRAP-Burpees for the remainder of the period 

Performance 

A.  5 x 3 – Push Press + Push Jerk 

B.  WLC WOD 

12 Min AMRAP 

500M Row 

25 x Push-ups 

50 x Sit-ups 

75 x Squats 

AMRAP – Burpees for the remainder of the period 

Sport 

A.  EMOM – 10 Mins 

Even – 7 x Close Grip Bench Press @ 205lb/105lb  

Odd  – 7 x American Swings @ 80lb/53lb 

B.  WLC WOD 

12 Min AMRAP 

500M Row 

25 x Push-ups 

50 x Sit-ups 

75 x Squats 

AMRAP x Burpees for the remainder of the period 

Optional Accessory 

-FOLLOW STRENGTH PROGRAM 

-Post results under comments

 

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