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1/30/15 "Karen"

January 29, 2018

WARM UP Coach Lead 00:00-10:00

 

STABILIZER 10:00-25:00

AMRAP10

Relay-Groups of 3

Wall Sit with Band Pull Apart (Thumbs Down)

Hold at BOTTOM of Pushup

Crabwalk

 

*Athletes 1 &2 hold wall sit and pushup until athlete 3 completes crab walk*

 

STRENGTH 25:00-40:00

3 rds :45/:15

Pike Hold Off Box (as close to HS position as possible)

KB Deadlift

TRX Row

Hollow Rocks (Hold PVC Pipe Above Head)

 

METCON: 40:00-55:00

Karen (12min cap)

150 Wall Balls for Time (14/20)

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