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10/27/17 C4505 "Meet Karen"

October 26, 2017

WU: Coach Led 0:00-10:00

 

BACKBONE 10:00-25:00

"Muscle Clean & Push Press"

1x10 @ 20%BW

1x10 @ 30%BW

1x10 @ 40%BW

 

BATTLE 25:00-40:00

"Karen"

150 Wall Ball 20/14

(8min Cap)

 

DEFENSE 40:00-55:00

3 Rounds: 12 reps ea.

Reverse Hyper Ext. (3 Second Pause at top)

Plate OH lateral raises @ 10% of C&J

Renegade Rows @ 10% of DEADLIFT (Total Reps)

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