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Wednesday, March 29, 2017

29
Mar

Wednesday, March 29, 2017

Reminder:  Muscle 3.0 Starts Next Week.  If you have any questions please let us know.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Supinated Grip Bent Over Barbell Row x 8
  • Bent Over Band Pull a Part x 12
  • Hip Ext w/5 second pause between each rep x 8-10 ea.

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Supinated Grip Bent Over Barbell Row x 8
  • Bent Over Band Pull a Part x 12
  • Hip Ext w/5 second pause between each rep x 8-10 ea.

Skill:

WOD:
 3 Rds For Time

  • 21 Wall Ball
  • 15 Box Jump Over
  • 9 Power Clean 135/95
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Supinated Grip Bent Over Barbell Row x 8
  • Bent Over Band Pull a Part x 12
  • Hip Ext w/5 second pause between each rep x 8-10 ea.

Skill:

WOD:
3 Rds For Time

  • 21 Wall Ball
  • 15 Box Jump Over
  • 9 Power Clean 135/95
Additional:
  • Mobility

 

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