1.4.2016 Bring a friend day BASELINE

finger friends

Warm up:

coaches choice

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Mobility:

psoas

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WOD:

(in 2 heats)

BASELINE

500 m row

40 air squats

30 AMSU

20 hand release push ups

10 pull ups

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Cool down:

200 m walk

10.5.15 BASELINE and Friends and Family weeks starts

download (3)

Warm up:

coaches choice

(air squat included in the warm up and go over proper form)

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Strength:

1 RM Back Squat

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WOD:

(Ran in two heats)

“Baseline”

500 m row

40 air squats

30 AMSU

20 push ups

10 pull ups

____________________________

Cool down:

200 m walk