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2014-12-22
Monday 141222
Warm-up
Fall Warm-up
1. Endurance
400m Run or 500m Row

2. Band Work
10 Overhead Band Pull Aparts
10 Front Palms Down Band Pull Aparts
5 Front Palms Up Band Pull Aparts

3. Mechanics
10 Pushups
10 Ring Rows
10 PVC Overhead Squats
Dynamic Warm-up
Coach led dynamic warmup
Weightlifting
A1: Landmine Press (10x3)
Left + Right = 1 Rep
A2: Dumbbell Row (10 x 3)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP in 12 minutes
2 Deadlifts @ 225/185#
2 Handstand Push-ups
4 Deadlifts @ 225/185#
4 Handstand Push-ups
6 Deadlifts @ 225/185#
6 Handstand Push-ups
.... Add 2 reps every rounds
Skill Work
Metcon (No Measure)
EMOM in 5 minutes
10 Double Unders