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Friday, September 18, 2015

WOD

Push press
3-3-3-3-3
then
Push Jerk
2 reps EMOM starting at 65% 1 rm max, increase the load to 90% 1 rm max.
Use only one bar.
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Matthew Milone, Playa del Carmen, Mexico.

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December 4, 2015 at 1:49 AM

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DAILY WARM UP

Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press
15 Push Press
15 Push Jerks
15 Sit ups

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