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Tuesday…12/19/17

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Quick Announcements: 

  1. Christmas and New Years Schedule:
    • Monday 12/18 – Saturday 12/23 are normal hours
    • CLOSED Monday 12/25 and Tuesday 12/26
    • Wednesday 12/27 – Saturday 12/30 are normal hours
    • CLOSED Monday 1/1/18
    • Evening (6&7pm) on Tuesday 1/2/18
    • Wednesday 1/3/18 we return to normal hours

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Mindset:

“Winners are the ones who really listen to the truth of their hearts.”
–Sylvester Stalone

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Nutrition:

Drink the eggnog and coquito the way it was made for you. Enjoy yourself!

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Movement:

A. Warm-Up/Skill:
Single Arm Squat Press –

*Should place weight on shoulder, proceed to bottom of a squat and strict press while maintaining good squat tension
*Goal is to warm up hips and shoulders while experiencing a different movement for several reps on each arm

B. Weightlifting:
20 Mins to establish 3 Rep TNG Snatch –

*No-regriping should be full snatches, can pause at top or in hang position

C. Metcon
For Time –
500m Row
15 Snatches (95/65) RX+(135/95)
400m Run
15 Snatches (95/65) RX+(135/95)
50 Double Unders

*Snatches can be power or full

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Recovery:

Hamstring Stretch

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