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Components

Metcon

BUILD JAN.18.19

AMRAP x 10 MIn (EZ)
200M Run
10 Box Step-ups
10 Yoga Push-ups
:30 Chin Over bar Hold

Metcon (Weight)

MAIN: UPPER HYPERTROPHY
5 RDS:
10 Elevated Feet Ring Pows
2 LLRC/or/6 Strict Pull-up
6 Strict Presses (tough)

Metcon (Weight)

SECONDARY: LOWER HYPERTROPHY
4 Sets:
6 Front Squat(80%)
:45 wall Sit hold
-Rest 2:00 b/t sets-

Metcon (Weight)

ACCESSORY:
Accumulate 3 Min in:
Front Rack KB Hold (AHAP)

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Whiteboard:

Friday, January 18, 2019

Male Athletes

Alex
Gonzalez

BUILD 5:30PM

75 lbs

Female Athletes

Shelby
Fishman

BUILD 5:30PM

65 lbs