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February 19, 2018

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Please note!

TODAY is President’s Day! We will be cancelling our early morning classes at 5:45 and 7:00am as well as 8:00am Open Gym. ALL other classes will run as usual for the day![/text-with-icon][vc_column_text]

Skill

Deadlift
2-2-2-2-2

Work up to a strong effort set of 2 deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar. Practice maintaining your posture as you progress through each set and as you increase in weight. Your heaviest lift should look just like your lightest!

WOD

AMRAP in 8 Minutes

2-4-6-8-10-12 …
Alternating jumping lunges
Medicine ball sit-ups 20/14 lb

Workout notes

Today’s workout is a time priority couplet of two common movements with a tough twist for both.  We’ll increase the difficulty of lunge steps by performing an explosive jump out of the bottom of each rep.  Adding the medicine ball to sit-ups will make them a little tougher than a bodyweight sit-up would be. The best scaling option for both would be stripping the extra level of difficulty and performing in-place lunges with no jump and sit-ups with no medicine ball.  Your score for this workout will be the number of reps in any round plus any additional reps in an incomplete round. E.g. if you finish the round of 14 and get 16 lunges in the next round your score would be 14+16.

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