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Monday 150316


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Dinah, Anna Marie, Jin, and Taylor reppin' out some deads. Great stuff guys!

In case you missed it in our most recent newsletter (if you did miss it, maybe you're not on our newsletter list...sign up here!), we were able to work out a deal with our equipment supplier for the Festivus Games so that anyone that's interested can purchase the Concept 2 ergs that will be used in the competition for only $850. These, black, Model D ergs normally cost $900 plus about $50 S&H new, so considering that the only use they'll have is from that day of competition, this is a steal.

If you're interested in purchasing one of them, shoot me an email and we can discuss more details.
Zdjecie-001
SWU A - 3 rounds not for time (10 min cap)

Jump rope - 100 turns, any combination of forward, backward, high knees, DU etc...
Quad stance T-spine Rotation, 4 each direction
Waiter walks with KB, 100ft each arm (50' b/w posts)

Fitness (wk 4 of 6)


A. Front squat, 5-4-3-2-1, small build per set, 2 min clock
B1. 10 walking lunge steps, continuous walking don't pause w/feet together (DEMO), hold DBs/KBs at sides, rest 1 min
B2. RDL, 5 reps @3030, 3 sets, heavier than last week, rest 1 min
+
For time:
double unders: 50-40-30-20-10 (2x single unders)
deadlifts, 5-4-3-2-1, 275/185, 225/155, 185/125

Notes:
- 7 min cut-off on DU/DL
- DO NOT prove yourself by grinding out 15 ugly deads; do it right or don't do it
- record time on board

Performance (wk 4 of 6)

A. Front squat, 5x2 @33X1, small build per set, 2 min clock
B1. 10 alt'g Russian step-ups (DEMO), hold DBs/KBs at sides, rest 1 min
B2. BB goodmornings, 5 reps @3030, 3 sets, heavier than last week, rest 1 min
+
For time:
double unders: 50-40-30-20-10
deadlifts, 315/205: 5-4-3-2-1

Notes:
- strict tempo on FS
- 7 min cut-off on DU/DL
- DO NOT prove yourself by grinding out 15 ugly deads; do it right or don't do it
- record time on board

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