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Programming is one of our top priorities. We believe in programming that pushes you hard, but also allows for proper recovery. Constantly varied does not mean constantly random!

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July 6 2015

WARMUP/MOBILITY

Hips and shoulders warmup / prep for overhead squat position
Snatch balance / snatch drills with PVC pipe

WOD A

Alt. E90SECS x 4 sets each

1) 3 Snatch pulls @ 90-100% (5 for newer lifters if weights are lighter working on tech)
2) 5 Pressing snatch balance – build each set, flexibility will play a big role in this exercise (sub for OHS if needed)


WOD B

Back Squat X 10

Legs Eleven
3 Rounds for time:
10 Back Squats (heavy but unbroken each round – from rack)
20 Handstand Pushups (scale to 10-15 to keep intensity high)
30 Cal Row
Rest 2 mins (keep yourself *legs* moving during rest)
*Subtract 4 mins rest from time*

COOL-DOWN

Easy 3-4 mins bike & run
Crossover Iron Scap
Couch stretch 2 x 2 mins per side