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8
Sep

Monday 090913

Amazing job to all those who competed this past weekend at Fall Face Off!
Be Smart. Listen to your bodies. Hydrate. Consider taking tomorrow off to rest and recover.
Check out the links below to view photos of the action that went on this past weekend!
 
Monday (9/9)
WOD Prep:
 
1.  "American Dream"
20 Minute AMRAP of:
1
Power Clean (205/145)
1 Muscle Up
2 Power Cleans
2 Muscle ups
3 Power Cleans
3 Muscle Ups…
* Continue to add 1 Power Clean and 1 Muscle Up each Round for 20 minutes.
 
2.  Snatch 5 x 1 @ 90% 1RM
* Rest 90 Seconds Between Sets
* 12 Minute Time Cap
 
3.  Front Squat
 
Every Minute On The Minute For 10 Minutes Perform 1 Front Squat @ 80%1RM.
 
Injury Prevention:
Squat Test: Sit at the bottom of your air squat for 5 Minutes.
Accumulate as much time as possible without standing up.

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