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WOD - Sunday, 9/18/2016

Congratulations to Jason Kim, Stephanie Lim, Joey Wu and Coach Chris on a fantastic showing at today's "Flex on the Beach" competition out in the Rockaways. You guys represented our gym beautifully and I'm a proud coach. Watching you guys crush it was totally worth the sunburn.

Early Birds: Crossover Symmetry

Mobility: Shoulders/rotator cuff stuff, hips, knees, ankles

WU: Kettlebell races....you'll see. ;)

A. Strength: Push Jerk / KB row (superset, 20 minutes)

Push jerks: Work up to a heavy single

KB Rows: between sets hit sets of 10 (each arm). Total 5 x 10 AHAP

B. Conditioning:

Flex on the beach Partner workout

With a partner, "I go / you go" style

AMRAP 10 min

5 C2B

10 S2OH (135/95)

15 Air squats

Partner 1 will complete one full round then partner 2 will complete one full round. Continue and complete as many reps as possible until time runs out.

Me after I miss a day of training.

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