THIS WEEKS FOCUS

MO | 11.10

SKILL

Double unders

WOD

3x Short but hard Metcons

M.O.D.

Thigh Stretch

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Comments / Good to Know

We will do some Double Jumps ... 

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DO | 14.10

SKILL

Squat Clean Technique

WOD 

Grace -ful Annie

M.O.D. - 2'

Dead Hang

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Comments / Good to Know

Go hard - the Timecap is tight

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LIFT

Coach Chrisis Plan

DI | 12.10

SKILL

WOD PREP

WOD

DBs on a running clock

M.O.D.

Hip Rotation

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Comments / Good to Know

Just go .. it is hard either way

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SWEAT

12 Rounds simple Movements
FR | 08.10

STRENGTH

BODYWEIGHT TABATAS

WOD

The Overhead Chipper

M.O.D. - 2'

Lower Back Blackroll

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Comments / Good to Know

The WOD will need you to manage your fatigue

MI | 13.10

SKILL

HS Walk / HS

WOD

E3MOM Power Cleans 

M.O.D. 

Deep Squats

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Comments / Good to Know

Deload does not mean no weights - just reduced loads

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GYM
Pull Up week5- prep for Butterfly