coaches will lead their own warmup

1/3/2020 - Strength

Metcon (Weight) 21min. EMOM: Min. 1) 15/12 Cal Assault Bike Min. 2) 12 Toes-To-Bar Min. 3) 5 Push Jerks (climbing) Push Jerks are coming from the ground.
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1/3/2020 - WOD

Metcon (No Measure)
Pick one accessory piece:

1.) 100 DB Russian Twists with a 35/25lb. DB

2.) Keep the shoulder pump alive with this:
3-4 Sets:
10 DB Lateral Raises
Immediately into;
10 DB Front Raises
Immediately into;
10 Bent Over Lateral Raises
Rest 1min. Repeat

3.) If you have time for both than rock on :)
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