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August 19 2016

18
Aug

August 19 2016

Spanish-Cardio

August 19 2016

Dr. Max and Coach David (pictured above) are participating in the Grid Iron Classic on Saturday, August 20th at 3PM at Volunteer Park off of Lunn Road in Strongsville. This flag football event pits the Strongsville City employees against the coaches of the Strongsville Football League. Come out to cheer us on, help raise funds for their charity, and mostly make fun of us when we drop the ball or get flattened by a defender. I’ll be the one crying and laying on the ground for 15 minutes.

STRENGTH
A) Front Squat:
6 @ 70%, 5 @ 75%, 3 @ 80%, 6 @ 70%, 5 @ 75%, 3 @ 80%
B) Narrow Grip Pull-ups:
4×7
*Use a band or box as necessary.*
C) Dumbbell Press (Strict):
15-15-15

WOD
4 rounds for time of:
30 AbMat Sit-ups
Run, 200 m
10 Ring Rows

After such a tough week of WODs and Strength focus, this should be a perfect addition to loosen up sore legs, hamstrings, and work on the core. It’s important to utilize WODs like this one to dial down on the intensity a bit while maintain positive work output.