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Wednesday…11/21/18

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SCHEDULE FOR THIS WEEK:

Monday-Wednesday are normal.

Thursday we are CLOSED.

Friday we will have 5pm ONLY.

Saturday back to normal with 9am

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Mindset:

“A year from now you may wish you had started today.”
–Karen Lamb

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Nutrition:

Front Rack Mobility

 

B. Weightlifting:

12-15min to find a Heavy 3 Single Arm DB Thruster (cycled)

*The same weight must be done on both sides for it to count.
*You may only rest overhead. No resting in the front rack position (on the shoulder).

 

C. Metcon:

15min AMRAP:

Run 600m

30 Single Arm DB Thrusters (50/35)

Run 400m

20 SA DB Thrusters

Run 200m

10 SA DB Thrusters

Run 200m

AMRAP SA DB Thrusters

*The goal is to get to the AMRAP portion of the workout. Pick a weight that allows you to do so.
*Split the work between your left & right arms however you want.

 

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Post WOD Recovery:

Calf Smash
Quad Smash

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