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Tuesday 150317

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Amy, Jessica, and Alyson, three of the many strong, powerful, capable women that we have within the walls of Sanctify. Strong women rock!
SWU B - 3 rounds not for time (10 min cap)

Low level Box Jump, 10-15 reps, 12" max
Partner med ball rotational throw, 10 each side
Body levers, 5 reps w/5-10 sec descent

Fitness

A1. Press, 4x5, small build per set, rest 1 min
A2. BB bent over row, 4x10, small build per set, rest 1 min
+
EMOM x21:
min 1 - 8-12 KB swings (American), 24/16kg
min 2 - 10M/7F cal row
min 3 - 8-12 HR push-ups

Notes:
- make sure scaps are fully retracted at top of bent over row; use lats and mid-back, not upper traps

Performance

A. push press, build to a tough TnG triple in 12 min
+
EMOM x21:
min 1 - 8-12 TTB
min 2 - 12M/9F cal row
min 3 - 6-10 HSPU

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