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The weekend is here

3
Oct

The weekend is here

Skillzzzz!

Happy BIrthday Melissa!

Happy BIrthday Fatima!

Happy BIrthday Fatima!

SKILL

 

3 Rounds

 

:30 sec of Jumping Jacks

:15 sec each leg Spiderman Hold

:30 sec Mountain Climber

:30 sec  Banded Shoulder work

 

STRENGTH

 

Back Squats

 

5 @ 75%

3 @ 85%

1 @ 90%

5 @ 80-85%

3 @ 90%

 

WOD

 

“Capacity Test”

 

5 min of Row for Cals

4 min of  Alt. 1 min Hollow Rock + 1 min Roll to Candlestick

3 min of Back Squats

2 min Wall Climbs

1 min of Burpees

 

L3 – 95/65

L2 – 75/55

L1 – 65/45-35