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Thursday, July 7th

Mobility Pec Stretch Pull-up Rig x 30s ea. Ankle Mobility x 30s ea. Strength/Skill AMRAP x 16minutes 1a) Light Sled Push (sprint). Rest 60s. 1b)

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Wednesday, July 6th

Mobility Lax Ball, 30s ea. spot – Pecs – Scapular – Triceps   Strength/Skill Turkish Get-ups Accumulate 20 reps (total) AHAP”   Metcon AMRAP x

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Tuesday, July 5th

Mobility Take 10:00 and go over all the workout movements going through 5-10 reps per movement Strength/Skill 1a) DB Reverse Lunges: 3 x 6 ea.

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Sunday, July 3rd

Sunday, July 3rd THIS IS OUR 4TH OF JULY WOD!!! Mobility Hip Opener on Box + Squat test/retest 1:00 ea. side *Test air squat after

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Saturday, July 2nd

Mobility Tissue Work, 10 pases each. – Lats – Thoracic Spine – Quads – Adductors “   Strength/Skill Jerk: 8 x 2 @75%, every 60s.

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Friday, July 1st

Mobility Power Snatch + Deadlift Review *Glute Activation between sets” Strength/Skill 1) Power Snatch: 5 x 2 @80%, every 90s. 2) Speed Pull Sumo Deadlifts:

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Thursday, 6/30/16

Mobility Pec Stretc Pull-up Rig x 30s ea. Ankle Mobility x 30s ea. 2 sets Strength/Skills Gymnastics/GPP Spend 5:00 warming up/practicing EMOM 10: ODD: 30s

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Wednesday, 6/29

Mobility Bench Press Review + Set-up Strength/Skill 1) Close Grip Bench Press: Up to a Heavy 4. Rest 60s. Add weight ea set. 2) Strict

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Tuesday, 6/28

Mobility Foam roll, 10 pases ea. – IT Bands – Thoracic Spine – Lats – Adductors   Strength/Skill “5 Rounds: 1) 50 Yard Heavy Sled

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Monday, 6/27

Mobility Hip Opener on Box + Squat test/retest 1:00 ea. side Strength/Skill 1) Power Clean: 4 x 2@75%. Rest 90s. Reset one each rep. 2)

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