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Sept 28 2018

September 28, 2018

Another amazing week comes to a close!  

 

The Next Spark! 6 Week Challenge starts Monday at 7:30pm.  If you know someone interested they need to contact me today to sign up!

 

Barbell Warm Up (Empty Bar)

20 Shoulder Presses 

20 Muscle Snatches

20 OHS

20 Curls

20 BB Rows

20 Good Mornings

10 Front Rack Stretches

20 Thrusters

 

WOD

Teams of 2

21-15-9

Deadlifts (275/185)

Ring Dips

- Then - 

9-7-5

Wall Climbs

Clean & Jerks (185/135)

 

Structure:  This partner WOD is a little confusing.  The first part is 21-15-9 reps per teammate.  Athlete 1 completes 21 deadlifts, then athlete 2 completes 21 deadlifts and so on.  275/185 is pretty heavy for 45 reps so scale accordingly.  

 

In the 2nd Part each athlete will complete the 9-7-5 but will do so in any single person working order.  So athletes can alternate single wall climbs until each athlete has done 9 and then move to the Clean & Jerks.  

 

 

 

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