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1325-A O'REILLY DR. FEASTERVILLE PA 19053

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Author: Eric Jaber (Sr)

10/24/14

Dynamic Mobility Warmup 800 M run Strength 9 Minute EMOM Clean And Jerk 3x3x3x2x2x2x1x1x1 WOD: FOR TIME 30 KBS (53/35) 30 Pull Ups 30 Burpees 30 Clean and Jerks (135/95) 30 Burpees 30 Pull Ups 30 KBS ...

10/23/14

Dynamic Mobility Warm Up 400 M Run or 100 Single Unders WOD A. 10 Minute AMRAP 40 Double Unders 20 KB Snatches WOD B. 10 Rounds For TIME 20 Jumping Air Squats 15 St. Leg Situps 10 Deficit Push Ups ...

10/22/14

Dynamic Mobility Warm Up 200 M run 15 Air Squats X 3 Strength Technique work on "3 Position Clean" Beginners will work strictly on Technique Intermediate/Advanced will work up to a MAX load in 12 Minutes WOD: 21-18-15-12-9-6-3 16 Minute Cap High Hang Clean + Jerk (95/65) Burpees Over the...

10/21/14

Dynamic Mobility/Warm Up 30 Burpees Strength 7 Minute EMOM 7 Strict Pull Ups WOD: AMRAP 20 Minutes 400 M Run 15 KB Swings 15 Toes To Bar ...

10/20/14

Mobility/Warmp Up 400 M Run Front Rack Mobility Strength: 5x5 Push Press - Work up to 65% with 3 Warmup Sets WOD: 10-9-8-7-6-5-4-3-2-1 Push Press (95/65) Front Rack Lunges (95/65) HR Push Ups V-ups ...

10/17/14

Dynamic Mobility/Warm Up 400M Run Strength: work to a heavy 1rep Power Clean WOD: 17 Minute Cap 100 Clean and Jerks (95/65) EMOM 5 Burpees ...

10/16/14

Warmup Squat Mobility 400 M run Strength Find 1 RM Back Squat 5-5-5-4-3-2-1-1-1 WOD: Partner Workout 100 Push Ups 200 Sit Ups 300 Squats While one partner works, the other runs 200M until rep count is complete. ...

10/15/14

Dynamic Mobility/Warm Up 400M Run Strength 5x5 Strict Press @65% WOD 5 Rounds For Time: 27 Minute Cap 400 Meter Run 10 Burpee Box Jumps 10 SDHP (95# / 65#) 10 Thrusters (95# / 65#) ...