******************REMINDER*******************
We are CLOSED this weekend for the USAW Certification!!
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A. Weightlifting:
Hang Power Clean – 3-3-3-3-3-3
(Work up to a 3RM in 20minutes. Then for the remainder of the time, perform 3 reps @ 90% of your 3RM.)
 
B. MWOD:
Front Rack – 3 x 45s ea side
OR
Athlete’s Choice
 
C. Mid-Line Work:
At some point during the hour, I want you to complete one of the following:
a) 50 T2B + 50 Back Extensions
b) 50 GHD SU + 50 Back Extensions
c) 75 sit-ups + 75 supermans
Break it up as you see fit. If you want to do a combo of T2B and GHDSU, that is fine.
 
D. Post-WOD Recovery:
Hamstring Stretching! 2min ea side