January 29, 2014
Free Babysitting at RXD
(Just kidding, but enjoy the time until they can get out of the stroller Brian.)
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FRIENDS AND FAMILY FREE DAY: THIS SATURDAY AT 10AM
Have you invited someone yet?
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STRENGTH:
Split Jerk
In 20 minutes, build to a HEAVY.
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WOD:
For time:
500m Row
Then:
21-15-9
Power Snatch (95/65)
HR Push-ups
Then:
400m Run
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Supplemental Performance Training:
EMOM 16 minutes
Odd: 10 GHD Sit-ups
Even: 3 Muscle-ups