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Road to the Open Day 18 – 2/1/14

Warm-up:

Coach’s Choice:

Strength

Overhead Squat

work to a peak triple in 7-9 sets. Then drop to 80% for 4×3 EMOM.

Teams of 3

A) 1o cal row

B)O/H plate hold

C)O/H Squat

A)20 cal row

B) kb swing

C) double unders

A)30 cal row

B)plank hold

C)burpee

A) 50 cal row

B) kb deadlift

C) step ups (24inch box)

each person must pass through each station before you move on

 

February 1, 2014 | News | 0

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