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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Thursday, March 17, 2011

Pascal & the "box condom"

Happy St. Patty’s Day!

Wednesday competitors – recovery

1 round of cindy/minute for 7 minutes + row 15:00 easy + 1 round of cindy/minute for 7 minutes

Saturday competitors – skill

Every minute on the minute for 20 minutes:
1-3 per leg Pistols
+
5 sets of unbroken double unders (set yourself a goal); rest 120s

Workout of the Day

A1. DB Bench Press 10-12 reps @ 3010; rest 60s
A2. Deadlift 10-12 reps @ 3010; rest 60s
3 sets

B1. Ring Row 10-12 reps @ 2010; rest 60s
B2. Farmer’s Walk 45 seconds; rest 60s
3 sets

C1. Pushups – AMRAP in 30s; rest 30s
C2. Sit-ups – AMRAP in 30s; rest 30s
4 sets

D1. DB External Rotation 10-12 reps; rest 10s b/t arms; rest 30s
D2. Hollow Rock 30s; rest 30s
3 sets


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