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September 30, 2018

Mob: FR Quads/Hams x2m

(What’s your favorite October activity?)

2 rounds:

Plate Counterbalance squat x8

Lateral Bear Crawl x10y

SL Glute Bridge x10e

Skill: Box Squat Tech

2x5e

Air Squat

Box Squat

BB Back Squat

Strength: BB Box Squat w Chains

5x5 @ RPE 7 + 90/90 Hip Lift between se...

June 26, 2018

Mob: Softball Hip Flexors/Piriformis x2m  (QOD: Favorite Book to read right now or Audiobook?)

Dynamic W/U:

Skill: Box Squat Tech

1x5 Air

1x5 Goblet

1x5 BB

Strength: DE Box Squat

12m EMOM

Min 1: 3 Squat @ 60- 65% (alt Box and Free)

Min 2: 3 Box Jump (Land High)  

WOD: 3 Rounds

AM...

June 9, 2018

Mob: FR ham and Quads

90/90 Hip Lift x 5 (Would you rather take your vacation at an exotic resort or go camping?)

Warmup:

2 rounds:

Counter balance squat x 10

Broad Jump x 10 yds

Mtn climber x 10 each

Skill: Squat Tech

As a group with holds and perfect positions

2x5 air squat

2x...

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