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Sunday 1/5/14


  • Pistols 5 x 8/8- If need assistance on these, play with different methods to push yourself to get batter.  So start with the most assistance and move toward the least assistance. 
  • Loaded Ring Rows 5 x 8-12- Chains, vest, small humans, what ever.  Load up!  If you are still struggling with just your own BW, then do not load, but work on getting in a more horizontal position on your pull.


  • 12 Min. AMRAP
  • Row x 250m
  • Med Ball Cleans (30 or 25/20, 20/14) x 15
  • KB Single arm swings (32/20, 24/16) x 20- Single arm swings come to eye level.


  • Work on your Goat for 10 solid minutes.  Anything that you really need to improve on, take your time and focus on getting better.  Use the coach for advice and tips, that's why we are here. 

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