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    SATURDAY 8:30am Zoom, 9:30am

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Workouts

Friday 4/10/15

By admin | In Workouts | on April 9, 2015

5AM & 6AM Classes at CFWH

9:30AM, Noon, 5PM Classes at Spring Valley City Hall Park!

There is NO OPEN GYM TODAY!

Gym Workout of the Day (5AM, 6AM):

Skill: Split Jerk

Strength: 12 Minutes

Split Jerk – Build to a Heavy Set of 3

Conditioning: For Time

10 Strict Chin-Ups
20 DB Good Mornings
30 DB Bent Over Rows (15 R/L)
600m Run
30 DB Bent Over Rows
20 DB Good Mornings
10 Strict Chin-Ups

Park Workout of the Day (9:30AM, Noon, 5PM):

With a Partner

1. Each Partner completes three rounds of:

OH Ball Toss x 30 Yards
Sprint Back to Start w/ Ball

2. Each Partner completes three rounds of:

7 Ball Slams
7 Burpees

3. Each Partner completes three rounds of:

Wheelbarrow walk x 20 Yards

4. Run a big lap with your partner.

TIME!

Post your scores to the Whiteboard.

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