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Wednesday…9/23/15

Couple Things:
1) 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
2) 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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Behind the scenes during warm-up...
Behind the scenes during warm-up…

 
A. Weightlifting:
Deadlift – 5 x 5 @ 70% 1RM
 
*Notes:
1) Rest 2min between sets
2) If you don’t have a 1RM, work up to a heavy set of 5, then do 4 additional sets of 5 reps at that same weight.
 
B. MWOD:
Couch Stretch – 2 x 45s ea side
 
C. WOD:
Tabata This –
8 Rounds of :20 work, :10 rest
Split Jumps
KB Swings (53/35)
Double Unders
Toes to Bar
 
*Notes:
1) You will do ALL 8 rounds of one movement before moving to the next movement
2) Only count your LOWEST round
3) Scale options as follows:
Split Jumps = Lunge In Place
Double Unders = Single Unders
Toes to Bar = Knee Ups
 
D. Post-WOD Recovery:
Quad Smash – 2min ea side

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