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WEDNESDAY 5.10.17


PREP SESSION: SPLIT SQUATS

10:00 NOVICE = INTRO/INSTRUCTION/DRILLS WITH COACH PROFICIENT = 3-5 REPS EACH LEG EMOM ADVNACED = 3-5 LOADED REPS EACH LEG EMOM

METCON: 400M RUN

20 ALTERNATING DUMBBEL SNATCHES (50#/35#) 50' DUMBBELL OVERHEAD WALKING LUNGE (25' RIGHT/25' LEFT) 4 ROPE CLIMBS

400M RUN

20 ALTERNATING DUMBBELL SNATCHES 50' DUMBBELL OVERHEAD WALKING LUNGE

3 ROPE CLIMBS

400M RUN

20 ALTERNATING DUMBBEL SNATCHES (50#/35#) 50' DUMBBELL OVERHEAD WALKING LUNGE (25' RIGHT/25' LEFT) 2 ROPE CLIMBS

400M RUN

20 ALTERNATING DUMBBELL SNATCHES 50' DUMBBELL OVERHEAD WALKING LUNGE

1 ROPE CLIMBS


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