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| early am at mikes gym! |
friday:
OLYMPIC WEIGHTLIFTERS
rest and relax. mentally prepare!
CROSSFITTERS
Warm Up: Row 500m, 7 Rounds of 5x Pull ups, 10x push ups, 15x Air squat. Like all warm ups, start off slow and then finish the last round at 100% effort.
W.O.D.: 6 Rounds for time of the following...
5x Squat clean (70kg/50kg)
5x Muscle ups
25m Prowler push (AHAP)
Extra Credit: 100 ball slams as fast as possible
*note: use the heaviest slam ball you have access to. Ideally guys would use 50# and girls use 30#. Lastly, every time you break/rest while performing the 100 reps it is a 5 burpee penalty. Complete the burpee after your done with the slams.
Durability: Stretch, ice bath, myofascial release, if you are doing the 12.2 games wod on sunday...mentally prepare!
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