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Wednesday 140514

I realize others may not find certain things as interesting as I do, but man, this looks like fun!


Just a reminder that the 2nd Annual Run for Jenny 5k is this Sunday. I know there will be some Sanctifiers there supporting a great cause, Girls on the Run of Dane County, and honoring Jenny. Registration starts at 8AM with the run to begin at 9:30. Lunch will be available for purchase afterward from 11AM-1PM by the The Good Food Cart.


Prehab

A. Hollow/arch holds on floor, 3x25 sec. ea.

Notes: For those of you that show good proficiency with this movement, we may spice it up a bit for you.

101 (if your upper body push/pull ratio <60%)

A1. Push-up, 5x6 @30X0
A2. Pull-up (pronated), 5x3 @30X0

Notes: A1 and A2 on a 3:00 clock. Increase the load/difficulty of these movements as the reps are fewer than last week.

201 (if your upper body push/pull ratio >60%)

A1. Ring push-up, 5x6 @30X0
A2. Pull-up (pronated), 5x3 @30X0

Notes: See 101.

+

For time:
800m run
+
5 rounds
16 alt'g lunge jumps (DEMO)
4 wall walks (DEMO)
+
800m run

Notes: 20 min cut-off. Run is to frontage road and back.

Post loads and time to Facebook.


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