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Friday 01/17/14

Gym Jones inspired FYF Part 1 – Every :30 for 5:00 2x 2KB Clean + 5x Front Squats (as a complex)   then:   Part 2 – 5 rounds of :30 ALL-OUT on the Airdyne (sub with Rower) as much rest as necessary, but between sets are: 6x Heavy Step-ups + :30 of Plank   […]

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Thursday 01/16/14

Mobility for 30:00+   Active Recovery: To be completed with time remaining 25 recovery reps of: 1-Goblet Squats 2-GHD 3-Box or Ring Pushups 4-115/75 Deadlift 5-Hollow Body Rocks 6 – Ring Rows 7 – Press with Bar Tweet

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Wednesday 01/15/14

Skill: Work up to a Heavy sets of 5 Thrusters (Men shoot for 135+, Ladies shoot for 95+)   Mainsite WOD: 5 Rounds for Time: -20 Dips (Rx Strict) -14 Thrusters (Rx 135/95)   Cool Down: 2min each leg in Couch Stretch. 2min in Deep squat Finish mobility on shoulders Tweet

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Tuesday 01/14/14

Skill(s): 20:00 Rower Clinic – review Rower Technique *Between your Turn(s), Practice Chest-to-Bar Pullups and Pistols   WOD: 15-12-9-6-3 reps for time of: Chest-to-bar pull-up 95/65# pound Clean and Jerk Box Jump (24/20#) Tweet

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