MON27NOV2017

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Join us for the Rudolph Run 5K this Saturday with the City of Allen. You may register online by clicking here. If you like to keep it a little shorter there is also a 1-mile fun run that starts before the 5K. You can register for the 1-mile fun run by clicking here .

WOD

Strength
Pause FS: 12 min to find 3RM, no belt, 2 sec pause

Conditioning
“Helen”
3 Rounds for Time:
400M Run
21 Kettlebell Swings (53/35)
15 Pullups

Extra

Snatch pull to explode + Hang snatch (above knee) + hang snatch (below the knee):
8 sets, every 90 sec, building to heavy set, no misses

3 min. box shoulder stretch

4 rounds – at a steady pace, not for time
8 strict Rope PU (pull to chest, alt. top hand each set)
10 alt. pistols
20 ft. HS walk

After
4 min. tabata – Hollow hold on ground

BOOTCAMP

Strength
Front Squat: 6 sets of 3 reps building

Conditioning
3 Rounds:
200m Run
15 KB Swings
12 Jumping Pull ups

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