MON23NOV2015

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Today (Sunday) is the last day to order hoodies and sweatpants!
I know there is concern on sizing, but don’t hesitate to order! We will order a couple extra in each size and allow exchanges before selling any extra. See them and Order Here!

WOD

Strength
5-6 Sets:
Front Squat: 60/3, 70/3, 75/3×2-3 sets
10 Hollow Rocks
Rest as Needed

Conditioning
AMRAP in 20 minutes:
20 Kettlebell Swings (53/35)
20 Wall Ball (20/14)
rest 2 minutes

Extra

Before the Class!
Low Hang Snatch: below knee x 3 reps
bar never touches the ground through all 3 reps, find max for complex
then 2 sets @ 85% of max for the complex

Snatch Pull: 100/3*3 sets

After Conditioning
4 steady sets of…
20 Cal Row
4-7 Muscle Ups
15 weighted GHD back extensions
15 weighted GHD situps

Mobility

– 3 min. e/ Leg pigeon pose
– 90 sec. Frog Squat Hold
– 90 sec. Overhead Squat Hold with light plate
– 2 min. each arm – Banded Front Rack Stretch

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