Saturday, 071517

Sarah

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We apologize for the last 48 hours of boots posts. Our hosting company has had some issues but we’ve been told it’s been resolved ¬†thank you for your patience

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Weightlifting:
A. OHS; build to heavy triple in 15 minutes once warm
B. Back SqT – climb to heavy single in 18 min
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Conditioning:
afap
50 heavy wall balls
10 legless rope climbs
100 wall balls
10 rope climbs
30/25 cal row
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Assistance + Add Ons; with rest following the above, or another session.
  1. Strongman work: 50m HEAVY Sand bag bear hug walk + 50m Heavy sled sprint; rest recover x 5-10 *time depending
  2. 5 rds ; 50 double unders + 5 sandbag cleans 150/100
  3. change plates incline bench; crossover symmetry mimic movements and reps
  4. crossover symmetry protocol; difference than above

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