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Wednesday…12/20/17

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Quick Announcements: 

  1. Christmas and New Years Schedule:
    • Monday 12/18 – Saturday 12/23 are normal hours
    • CLOSED Monday 12/25 and Tuesday 12/26
    • Wednesday 12/27 – Saturday 12/30 are normal hours
    • CLOSED Monday 1/1/18
    • Evening (6&7pm) on Tuesday 1/2/18
    • Wednesday 1/3/18 we return to normal hours

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Mindset:

“Everything has beauty, but not everyone can see.”
–Confucius

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Nutrition:

Coffee when consumed before exercise can cause fat cells to be used as an energy source as opposed to glycogen.

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Movement:

A. Warm-up/Skill:
Standing wallball Push Throw w/ Partner
Facing your partner push throw the wallball, increase distance every 2 successfully cycled reps

B. Weightlifting:
15 Mins to establish a 5-rep Bench

C. Metcon:
“Modified Linda”
10-9-8-7-6-5-4-3-2-1 FT
Deadlift
HRPU
Clean

RX = 85% BW & RX+ = 100% BW
One bar will be used for both the DL and Full Clean

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Recovery:

Pec Smash

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