Monday – 171002

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Congratulations Coach Aaron on winning our In-house Weightlifting Competition!

SWOD

Back Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 5 reps @ 70%
*Set 3 – 5 or more reps @ 80%

WOD

Every minute on the minute for 12 minutes:
Minutes 1, 5, 9, 13 – Max reps of 5m Shuttle Sprints in 30 seconds
Minutes 2, 6, 10, 14 – Max reps of Goblet Squats (55/35) in 30 seconds
Minutes 3, 7, 11, 15 – Max reps of Abmat Sit Ups in 30 seconds
Minutes 4, 8, 12 – Rest

CASH OUT

Couch Stretch x 1 minute, each leg
Pigeon Stretch x 1 minute, each leg

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