Tuesday September 12th, 2017
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Category: WOD

Tuesday September 12th, 2017

Happy 25th Birthday to Tiffany Castongia!!! Make sure to give her a huge bear hug when you see her tomorrow!(But not to long, Brad will get mad)

Warm up-

1) 2 Rounds

1 minute Row or Bike

18 Band Pull Aparts

15 Push-ups

12 Single Leg Deadlifts (6/leg)

9 Back Squats with Empty Bar

15 second Samson Stretch/side

Skill- (15 Minutes)

5RM Back Squat


15 Min EMOM

Min 1- 15/12 Cal AB

Min 2- 15 T2B

Min 3- 5 Front Squats (From the Ground) 185/135

RX+ Choose your own weight for Front Squats, Make sure you can finish Each Round. Example. 225/145

Post WOD-

1 Min Plank

Right into 50 Russian Twist with 5lb Plate

1 Min Plank

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