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A.  MetCon Prep Work

Lacrosse Ball :60 seconds each

-Pec Insertion Point

-Scapular

Then Set Up and Perform:

12 Wall Balls

12 Sumo Deadlift High Pulls (metcon weight)

12 Alternating Step Ups

12 Push Press (same weight as SDHP)

12 Calorie Row

B.  “Fight Gone Bad”

Three Rounds:

:60 Seconds Max WallBalls (20/14)

:60 Seconds Max Sumo Deadlift High Pulls (75/55)

:60 Seconds Max Box Jumps (20)

:60 Seconds Max Push Press (75/55)

:60 Seconds Max Calorie Row

:60 Seconds Rest

L2: (63/35) (14/10) (20/14)

L1: (45/25) (10/8) (20/16 Step Ups)

*Score=Total Reps

C.  Barbell Club Meets at 9:00am!

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