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January 10 2017

9
Jan

January 10 2017

January 10 2017

There’s a new process for charging items like FitAID, KillCliff, and protein bars! From now on, when you want to have these kinds of items charged to your account, simply use the sheet attached to the clipboard hanging next to the new apparel sales rack, You’ll write your name and the items you want charged (please include the quantity!) in the first 2 columns, and the coach will handle the rest! So, no longer will we waste paper with post-its or write on the whiteboard!

STRENGTH
20 Minutes allotted time.
10 Minutes to establish heavy Power Clean.
Take 75% of that weight.
10 Minutes to perform 5 Sets of 5 Reps at that weight.

WOD
“Mary”
Complete as many rounds as possible in 20 mins of:
5 Handstand Push Ups
10 One legged squats/Pistols, alternating
15 Pull-ups
*Pistols are 10 reps total, 5 per leg.*
Category 1 Scaling: No Option (no weights being used)
Category 2 Scaling: Modifying the movements accordingly:
HSPU = AbMat and Plate Combo, 5 Push Ups + 5 Headstand Knee Tucks, 5 Pike Push Ups, 2 Wall Climbs
Pistols: Assisting with Box, Band, PVC, Wall
Pull-Ups: Assisted with band, box, ring rows, etc.
Category 3 Scaling: Changing movements or rep scheme