Monday, December 9, 2013

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Amazing job our athletes Megan Grubbs, Benjamin Timm, and Sean Pease for their amazing work this weekend at Proving Ground’s Reindeer Games Competition! Way to represent gang!

Today’s Workout:

Warm-up (done as a group)
1 Round:
2 mins of double under practice
20 ring swings
10 Pull-ups
10 push-ups
10 ring dips
Knees to elbows instruction/demo and practice
Hip Extension instruction/demo and practice

Lift: Every 30 sec for 5 minutes perform 3 strict presses @ 60%

WOD:
21-15-9 for time of:
Dumbbell Hang Squat Cleans
Pull-ups

L1-pick weight and pull-up mod
L2-35/25 lbs, pull-ups
L3- 50/35lbs, (7,5,3) kipping muscle-ups
L4- 50/35lbs (7,5,3) Strict muscle ups

TWIST Bonus Work
Mobility Blog
Gymnastics Blog
Bonus Strength Lifting

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