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November 12 2016

11
Nov

November 12 2016

tina-suzanne-ginnie-and-dina

November 12 2016

Happy Birthday Ginnie!

We are now partnered with Fit Fudge, a locally made Healthy Protein Treat that supplies 15 Grams of Protein, 14 Grams of Carbs (3g of Fiber and only 6g of Sugar) and 33 Grams of healthy fat to fuel workouts and natural energy levels. They are only $3 for a pack of 4 bites and taste great!

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STRENGTH
A) Every 2 mins for 10 mins: Front Squat
5 Front Squats, pick load
B) Every 2 mins for 10 mins: Push Press
5 Push Press, pick load

WOD
Complete as many rounds as possible in 10 mins of:
10 Handstand Push-ups
20 Row Calories
30 Pistols (Alternating Legs)s
CRX: HSPU, Unassisted Pistols
FRX: Modified Handstand Push Ups (3 Wall Climbs, 10 Push Up + 10 Knee Tucks in Headstand Position, AbMat Assisted HSPU), Assisted Pistols (One Legged Squats to Box or Band)
Goal: 1 + Rounds
Coaching: Your shoulders have been a big focus for this week and this WOD is no different. Keep your tummy tight while upside down and remember that “tripod” position we talked about on Wednesday. The Row should be pretty quick and efficient with strong pulls to get those calories counting up. The one-legged squats will test your leg power and balance, so modify appropriately to obtain that stimulus.