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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Thursday, April 7, 2011

Workout of the Day

A1. DB Bench Press 10-12 reps @ 3010; rest 60s
A2. Farmer’s Walk 45 seconds; rest 60s
A3. Back Squat 10-12 reps @ 2010; rest 60s
A4. Ring Row 10-12 reps @ 2010; rest 60s
3 sets
+
AMRAP in 7:00:
3 pull-ups
6 push-ups
9 squats
+
B1. Powell Raise 10-12 reps; rest 10s b/t arms; rest 45s
B2. Hollow Rock 45s; rest 45s
3 sets

Wednesday

Row 15 minutes @ EZ
+
3 rounds @ 70% effort:
10 TGU
20 Sandbag topside halfmoons (10/side)
30 Push-ups
+
Row 15 minutes @ EZ

Saturday

A. Clean pull – 90% x 2 x 3
B. Front squat – 80% x 2 x 3
C. Jerk – 80% x 2 x 3
+
4 rounds:
20 sandbag topside halfmoons (10/side)
1 min jump rope

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