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SATURDAY, NOVEMBER 22, 2014

Workout of the Day: Friday 6-27-2014

Warm up
Instructors Choice

Basics Class
n/a

Lift/Skill
Front Squat/Bench Press
Wendler warm-up extended:
o 5 @ 40%
o 5 @ 40%
o 5 @ 40%
o 5 @ 50%
o 5 @ 60% Note: warm-up sets 1 to 1.5 minutes rest

Metcon/Assistance Work
Assistance Work Only:

Pick one of the three to work on:
Cartwheels – Cool progression video: here
handstands – cool progression video: progression 1
another cool progression video: progression 2
press to hand stands – cool progression video: here

… or all three.




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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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