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Training for Tuesday, July 31st

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Warm Up
Group Circle
3 Rounds
10 KB Lawnmower Pulls (5/5)
10 Air Squats
5 Bar Kips
1 Wall Walk with :10 Lockout Hold

Gymnastics Skill Work
Toes to Bar, Toes to Target
With a Partner, each person performs 4 sets x 4-6 Toes to Bar or Target.  Reps do not count if they are not IN RHYTHM. Partners will use their hand as a target for their partner’s toes for those unable to to get toes to bar in rhythm.  

Once each person has completed 4 sets, move on to workout below:

For Time with a Partner:
50 Toes to Bar/Target
*Partners alternate as needed, no sets bigger than 10 reps, reps must be in rhythm.

Workout of the Day
21-15-9
1-arm DB Hang Clean and Jerk (each arm)
DB Goblet Squat
*Rx 50/35, Comp 70/45
*each arm must perform the prescribed number of reps.  Swap arms as needed.

Cardio CrossFit (7am, 4pm)
With a Partner
21-15-9
Syncro 1-DB Hang Clean and Jerks (each arm)
Calorie Bike (Partner 2 Holds Plank)
Syncro DB Goblet Squats
Calorie Bike (Partner 1 Holds Plank)

Cool Down
1:00 Shoulder + Trap Smash each side
1:00 Banded Lat Stretch each side
1:00 Couch Stretch each leg