October 18, 2017

BOTTLE LOGIC THIS THURSDAY STARTING AT 6:30PM… COME HAVE SOME FUN WITH US!

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(WOD)

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A) EMOM 10 MINS

1 HANG SQUAT CLEAN AT MODERATE WEIGHT

*HANG=JUST BELOW KNEES*

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B) 3 ROUNDS:

10 POWER CLEANS (135/95)

15 C2B

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(SUPPLEMENTAL)

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A) EVERY 5 MINS FOR 4 SETS:

30/20 CAL AD

7/5 BURPEE MUSCLE UPS

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B) ACCUMULATE 90 SECONDS

L-SIT

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(BURN)

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COMPLETE AT AEROBIC EFFORT

27-21-15-12-15-21-27

CAL AD

CAL ROW

INCH WORM SITUPS

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INCH WORK SIT-UPS HOW TO:

1. BALANCE ON GLUTES, ARMS STRAIGHT AT SIDES

2. EXTEND LEGS, LEAN BACK WITHOUT FEET OR SHOULDER BLADES TOUCHING GROUND

3. CRUCH TORSO AND KNEES TO CHEST= 1 REP.

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