Tuesday, December 10, 2013

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Where it all started with Krista and Ahmik Jones

Today’s Workout

Warm-up: coach leads a group warmup of Squat Goose: A group squats in a tight circle and passes a med ball in one direction. The person in the mush pot stands but is holding 2 45 or 25-pound plates by finger tips for as long as he can. When he drops the plates, the person holding the medball holds the plates.

Lift: 12 minutes to establish a 3rep max back squat, then 3 minutes to complete 2×5 drop sets

WOD:

L1- 4 rounds for time, L2-5 rounds for time of:
Row 500 meters
15 Knees to elbows
15 Hip extension

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