Wednesday 9/10/14, Red Rover (A) Dynamic Warm-up, 3rds - TopicsExpress

Wednesday 9/10/14, Red Rover (A) Dynamic Warm-up, 3rds (NFT) -8 Russian Leg Lifts -10 Alternating Pistols -12 Kettlebell Snatch (6L/6R) (B) Complex *8x1... Clean (Full) + Low Hang Clean (Below the knees) *2sec pauses below the knees* *Add weight each set if PERFECT* (C) Skill EMOTM 8 -Minute 1... 8 HSPU + 2 Ring Rows -Minute 2... 7 HSPU + 4 Ring Rows -Minute 3... 6 HSPU + 6 Ring Rows -Minute 4... 5 HSPU + 8 Ring Rows -Minute 5... 4 HSPU + 10 Ring Rows -Minute 6... 3 HSPU + 12 Ring Rows -Minute 7... 2 HSPU + 14 Ring Rows -Minute 8... 1 HSPU + 16 Ring Rows (D) Metcon 3RFT -5 Power Cleans (155,105#) -10 Front Squats (155,105#) -15 Box Jump-Overs (24,20)

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