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Friday…9/2/16

*************REMINDER*****************

  1. We will be having just ONE class on Monday (Labor Day) – 9am!
  2. This month’s challenge – Accumulate 5,000 meters…on the SKI ERG!

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Knowing we'd be rowing against the shirtless wonder, I teared up a bit and Marc Z got really scared looking...
Knowing we’d be rowing against the shirtless wonder, I teared up a bit and Marc Z got really scared looking…

A. Weightlifting:
Double KB Thruster – 15min to Heavy Double
 
B. MWOD:
Pigeon pose
3 x 30 sec ea
 
C. WOD:
5 Rounds for time:
3 KB clean and press R (53/35)
3 KB clean and press L
15 KB swings
RX+ = completing each full round without setting the KB down
 
D. Post-WOD Recovery:
Glute Smash

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