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12
05
2016

WOD 5.13.16

By admin 0

Workout of the Day – Friday, May 13, 2016

Skill Work

Glute Ham Developer (GHD)

  • Static Holds (20 sec face-up, 20 sec face-down)
  • 3 x 10 Sit-ups
  • 3 x 10 Hip Extensions

Strength Work

Touch-and-Go Cleans

  • Find a 5 RM (2:00 rest, between sets)

MetCon 

24-12-6-3 reps of:

  • Bench Press 135/85
  • Ring Dips

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Kaz
  • 4:00pm-Trice
  • 5:30pm-TBD
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

author: admin

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