Warmup - 17/10/2017

Warm Ups : 1x1

Warm Ups 1x1 Rest as needed between sets.

Stretch Calves Squat and reach x 5 Spiderman and Rotate x 10 Inchworm pushup x 5 The Dice Bingo Game Roll the dice, perform 5 reps of the exercise roll, and then re-roll until all 6 exercises have been completed at least once. First team to roll and complete all 6 calls BINGO and wins 1. V-up or H-up 2. Burpee 3. Kipping Pullup (or Kip Swing) 4. Air Squat 5. Get up (lie down get back up) 6. Lunge Then, with a barbell: 3 rounds, 3 reps building the weight Deadlift Hang Power Clean Front Squat

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21-15-9: Front Squats and Medball GHD Sit-ups

21-15-9 reps, for time of: Front Squat, 185/125 lbs Medball GHD Sit-up, 14/10 lbs

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Every 1 min for 10 mins: Power Snatch

1 Power Snatch, pick load Every 1 min for 10 mins.

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3 RFT: Dumbbell Squat Snatches and Handstand Walks

3 rounds for time of: 10 Dumbbell Squat Snatches, 20/15 kg Handstand Walk, 10 m

Scale appropriately

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15-12-9-6-3: Thrusters and Burpee Over Bars

15-12-9-6-3 reps, for time of: Thruster, 40/30 kg Burpee Over Bar

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Nothing assigned for October 17, 2017