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Friday Mobility Session – get loose, get limber!! Bench Mark Friday!! “Diane” 21-15-9 Deadlifts 225/160 Handstand push ups

Strength: 1 Power clean, 1 hang clean, 1 push press @ 75% every 45 seconds for 6 minutes WOD: 1 .....

Strength: High bar back squat 1×5 @75% 1×5 @ 80% 1×3 @ 85% 3×1 @ 90% WOD: 5 rounds for .....

Strength: Establish a 1 rep max Split Jerk WOD: 5 Rounds for time: 25 jumping squats 45# 20 push press .....

Strength: Hang Clean and Push Press every 30 seconds for 7 minutes @ 70% of 1 rep max WOD: 25 .....

Benchmark Friday!! Today we do Kelly for Legion. Legion was one of our pack members brought down one year ago .....

Strength: Establish a 3 rep max touch and go power clean WOD: 3 rounds for tech: 10 shoulder press 10 .....

Strength: 7×2 High Hang Clean and Jerk WOD: Alternating Tabata: Ring Dips Sit Ups *16 rounds

Strength: Every minute on the minute clean and jerks with 90% of 1 rep max WOD: 100 double unders then .....

Strength: High Bar Back Squat 1×8 @ 60%, 1×5 @ 70%, 2×5 @ 75%, 1×3 @ 80% WOD: 5 rounds .....

Mobility or Crossfit Warm Up “ANGIE” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats