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Monday…9/21/15

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Couple Things:
1) GREAT WEEKEND in Minnesota with Shannon – if you weren’t following along, she took 5th overall at the 2015 Alpha Showdown National Championship!! Recap coming soon…
2) Central Florida Throwdown – we will be CLOSED on Saturday September 26th (that’s this coming Saturday) as we go out to support all CFG athletes competing in this local competition – https://www.facebook.com/CentralFloridaThrowdown
3) Women’s Self Defense Class – we are hosting a 90min class on Saturday October 3rd from 9-10:30am. Space is limited to just 30 participants. Click here to reserve your spot.

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A. Weightlifting:

12min to Heavy Double – Hang Power Clean + Push Jerk

(Today you will perform a ‘no feet’ power clean, meaning your feet cannot come up off the platform when you perform the hang power clean. Heels are permitted to come up, but that is it!)

B. MWOD:

Ankle Mobility – 2 x 45s ea side

C. WOD:

5 RFT –
5 Hang Power Cleans (95/65)
10 S2OH
15 Back Squats
 
*Notes:
1) RX+ will do 135/95
2) S2OH means you can get the bar from shoulder to overhead any way that you like
 
D. Post-WOD Recovery:
Traps + LAX Ball = 2min ea side

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