6/14/17

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Happy 18th Birthday to this beautiful young lady Miss Mariah Knapp. We hope its the best one yet! Lots of Love from your Uncle Kody and Kyle

 

Warm Up 10 mins
100 Double Unders for time
Then:
3 rounds
5 Inch warm
10 Squat Jumps
10 PVC Pass-throughs

Mobility: 12 mins
Barbell Crush Quads and ham
60-90 sec per position

Strength: 15 Mins
3×8 Super Set Climbing
Romanian DL
Bulgarian Split Squat

Metcon:
12 Min Versus
50 Double Unders while partner performs AMRAP of Hang Snatch 75/45

Elite Comp Class:


1) Cleans
15 Mins
8 Rep Max
8 Reps @ 80% 10RM
8 Reps @ 75% 10RM

2) Front Squats
20 mins
6×6 Across

3) Conditioning
15 EMOM
Min 1: 18 Cal Row
Min 2: 18 Russian KBS (70/53)
Min 3: 9 Plyo Push ups on 45# plates (1 Push up between plates, 1 Push up on plates = 1 Rep)