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Open Wrap up Potluck

08 Apr Posted by in Events | Comments

We will be awarding Snatch attack with the trophy for first place on Friday, April 10th at 6:30pm.  Come down and congratulate them and collect your trophy Snatch Attack.

BYOB

Please bring an appy, dish or dessert

Workout of the Day

WARM-UP

4 Rounds:
:15 Jumping Jack
:15 Squat
:15 MC
:15 Push-ups

Then
4 Rounds:
:15 Plank
:15 Superman
:15 Side Plank – L
:15 Side Plank – R

STRENGTH/ACCESSORY

E3M for 15min:
-3 shoulder press
-7 reverse ring rows

WOD

4 rds:
-12 SDLHP
-12 Shoulder to (2) Overhead (S20)

RX: 75/115
Zone 3: 55/95
Zone 2: 35/65
Zone 1: scale as needed

MOBILITY

Hamstring stretch – 2min/side

Smash/roll HS

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