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Monday October 19, 2015

Warm Up:

45 seconds of work and 15 seconds of rest:
Cossack squat (each side)
Bear crawl
Sit-up to pike
Skin the cat
Mountain climbers (each leg)
Crab walk (forward and backward)
Toes through rings
Ankle rotations (each side)
Arms (over and back)

Strength: Front Squat 3x2 @ 85%, 2x1@90%, 1x1 @ 95%
Beginner: 5-10% of what you did last week
Masters: same as gym. Work to 90% max

15 min AMRAP
- 30 Double Unders (3x singles)
- 9 TTB (knees to elbows)(knee raises)
- Hang Cleans (185/125)(125/85)(85/55)

After your WOD, complete the following: **you can also do these at home, or cut time in half.  The goal is to get you guys to start doing this daily!
Mulligan: 2 minutes per ankle (4 minutes total)
Mob those lower leg and ankle bits: 2 minutes per calf (4 minutes total)
Bottom position: 2 minutes

Earlier Event: October 17
Saturday October 17, 2015
Later Event: October 20
Tuesday October 20, 2015