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September 23, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have weightlifting during the 530PM class. WOD classes are at 4:45Pm and 6:30PM. — Please note that starting the first week in October this class will switch to a WOD class. [/creativ_alertbox]

Skill

“Double Under Pyramid”

With a 10 Minute time cap, attempt a new PR at an Unbroken Double Under Pyramid

You must complete each round “Unbroken” to move up each step of the pyramid.  Choose a rep scheme that makes the first round attainable attempt a challenging number at the higher rounds.  Rest as much as need between rounds so you can focus on the skill itself.

Ex 5-10-15-10-5, 50-75-100-75-50, etc.

WOD

“Run Cindy Run”

AMRAP in 20 Minutes of

400M Run
3 Rounds of
5 Pull-Ups
10 Push-Ups
15 Air Squats

Workout notes: Complete as many rounds as possible in 20 minutes of a 400M run and then 3 rounds of the classic benchmark “Cindy”.  Pull-Ups can be kipping,  performed with a band or as ring rows.  Scale push-ups to your knees first and try to maintain good posture.  If you’re new to push-ups worming up is fine but try lock out it a completely plank position.

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