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Wednesday 170322 Short Stack and TGUs

All of a sudden we are back into winter with colder temps and drizzle off and on all day yesterday…. continuing into the rest of today.  Don’t despair- because the Thursday 5pm Open Announcement is right around the corner, bringing you happy, shiny news of what’s to come for us all later in the week.  The weather is bleak but the forecast for 17.5 is sunny and clear.  Get your best guess in the can… so far Pepperdine CF and Puking Rainbows have received the bonus points 2 times each.  Let’s see which team will take home the 3 bonus points this week.

PS… this Short Stack is programmed because we still think there IS a possibility that we havent yet seen the last of the dumbbells in the Open quite yet!

the push up: seemingly easy but tough to execute perfectly. Pam has a good start

Wednesday’s WOD at 7 and 9am, 4 and 6pm
DB Strength complex- Short Stack
Three rounds NOT for time of:
5 DB deadlifts- AHAP… RX is 70/50#
5 DB hang power cleans
5 DB front squats
5 DB push press
Post heaviest load to chalkboard/journals
We have recently done the full 5 round version on Oct 252017, July 18 2016, March 21 2016, August 12 2015, April 22 2015
Work your way beyond your PR at this in your third and final set
-then-
Turkish Get Up
15 minutes to set a new 1RM, right and left
Post load to chalkboard/journals (PR board?)
-then-
Short Finisher

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

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