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October 15 2016

14
Oct

October 15 2016

graham-holmberg

October 15 2016
Happy Sweetest Day!

And what can be sweeter than this! We are hosting the 2010 CrossFit Games Fittest Man on the Earth, Graham Holmberg, for his training seminar from 1 to 4PM. A few spots are still available, so you can still show up to attend this great experience! We will make every effort to have a shirt and goodie bag made available, so please take advantage of this unique opportunity to learn from one of the CrossFit greats! All levels and experience are welcome! Cost is only $45.

STRENGTH
Bulgarian Split Squat:
10-10-10-10
*10 Reps per leg.*
Dumbbell Press (Strict):
8-8-8-8
Bent Over Barbell Row :
10-10-10
*Keep this light to focus on squeezing the upper back muscles together at the top.*

WOD
4 rounds, each round for time, of:
20 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
Kettlebell Walking Lunge, 53/35 lbs, 20 m
Run, 200 m
Rest 2 mins between each round.
CRX: 53/35 lbs KB
FRX: Pick Weight KB
Goal and Coaching: This is a fairly quick sprinting style WOD. Try to go all-out on each of the 200m runs and keep the Kettlebells moving throughout the SDHP. In both cases of the Lunges, the trailing knee should make contact with the floor and the athlete should stand entirely tall with both feet in line before progressing into the next step. Each round should take between 2 and 3 minutes.