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17 APRIL 2017

Monday April 17, 2017

MOBILITY: adductor smash
STRENGTH: 5-10 mins
5 mins accumulated
30 sec Hollow Hold
30 sec Arch Hold
PREP:10 mins

Puppy Dog

Seal/Sphinx

Saddle

Cross Shin

WOD: 
5RFT:
7 Man Makers* (50/35#)
7 Tire Flips
7 Bar Muscle-ups
*1 Man Maker = Burpee with dumbbell row to overhead, (no jump required)

FIT OVER 55

STRENGTH: 5-10 mins
5 mins accumulated
30 sec Dead Bug
30 sec Arch Hold
WOD: 
5RFT:
7 Burpees
7 Tire Flips
7 Jumping Pull Up 

TEENS:

STRENGTH: 5-10 mins
5 mins accumulated
30 sec Hollow Hold
30 sec Arch Hold
WOD: 15-20
5RFT:
7 Man Makers* (50/35#)
7 Tire Flips
7 Bar Muscle-ups
*1 Man Maker = Burpee with dumbbell row to overhead, (no jump required)

PRE-TEEN:

STRENGTH: 5-10 mins
5 mins accumulated
30 sec Hollow Hold
30 sec Arch Hold
WOD: 
5RFT:
7 Burpees
7 Tire Flips
7 Jumping PullUps

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