131104 Monday

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Congrats to Casey taking 11th place in 18:18 at the 4a High School XC State Championship this past Saturday!  Her team came in 2nd & Casey was awarded the  Sportsmanship Award for 4a Girls!  We’re proud of you Casey!!

Reminder: Yoga TONIGHT @ 6:30.  Now complimentary to all CFA Group Class & SAC Individual Design clients.

Warm-up 

AMRAC in 12 minutes with 6-10:
1-arm DB OHS,
Romanian Deadlift,
DB Press (Rnd 1) DB Push-Press (Rnd 2+),
KBS,
Mobility.

Strength/Skill Development

Complete 4 sets of A1/2:

A1. Hang Power Clean: AMRAP in 10s. Increase load per set with 5+ reps.

Rest 10s.

A2. Wall Ball: AMRAP in 40s. Inc height/load if 40s unbroken.

Rest 2 minutes.

WOD

Complete 3 Rounds:
24 KBS (NTE 1.5/1pd)
12 DB Push-Press (Moderate NTE 35/25lbs)
6 Burpee Pull-ups

for time.

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