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13 MARCH 2017

Monday Mar. 13, 2017

MOBILITY: 10 MIN Squat Test
SKILL:  10 Reps each side, Slow 10 sec out 10 sec in. Does not need to be in a rowRing Archer Pushups 
STRETCH:RomWOD
WOD: 
AMRAP 3:
15 Calorie Bike
15 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12 Calorie Bike
12 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
9 Calorie Bike
9 Power Cleans (155/105#)

Fit Over 55:
SKILL:  3fx10 Ring Push Ups Rings can be elevated for whom ever needs it
WOD:
Amrap 9 mins
12 Calorie Bike
12 DB Hang Power Cleans

TEENS:
SKILL: 
10 Reps each side, Slow 10 sec out 10 sec in.Ring Archer Pushups 
WOD: 

17.3

PRE-TEEN:
SKILL: Hollow rocks and arch holds into rolls (dead Bugs)
WOD: 
7 mins
7 Thrusters
7 Seated Pull-ups
7 Burpees


2 comments (Add your own)

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Sun, April 2, 2017 @ 6:41 PM

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Wed, May 3, 2017 @ 6:25 AM

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