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Friday and Saturday

September 19, 2014
Friday
A.
5 Rounds For Time
50 Air Squats
Handstand Walk 75 feet

B.
Pause Overhead Squat
Work Position On This, Focus On Being Stable In The 2 Second Pause At The Bottom.
2-2-2-2-2


Saturday
A.
Run 800m
10 Minutes AMRAP
10 Pull Ups
10 Dips
Run 800m

B.
Unstable Shoulder Press
1 15lb Kettlebell On Each Side Of The Bar suspended by bands plus weights.
1-1-1-1-1-1-1

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  1. Joshua Rice Reply

    A. 24:20; Jamin and Alan thought it would be a good idea to do 99 ft instead of 75. Shoulders are toast!

    B. Worked from 95# to 165#

  2. Allan Fleck Reply

    A 22:05 good times a lot of fun today!! Defiantly the most volume with handstands we have ever done and they got better as we went on.
    B. Work up to 215#x2. Like Josh said shoulders are toast. !!!

  3. Joshua Rice Reply

    A. 16:15 Rx ; 5rds + 13

    B. Worked up to 145#. By far one of my favorite movements. The KBs add that instability.

  4. Allan Fleck Reply

    A. 16:07 Rx 5 + 13
    B. worked up to 145# with Josh shoulder’s are Throbbing!!!!!!
    Enjoy the weekend Crush it Mark and Mason!!

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