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| PAUL WELCOME TO THE MUSCLEUP CLUB BUDDY! 24 PEOPLE AND GROWING. |
* QUICK ANNOUNCEMENT. MOTISI AND NEIL HAVE A ROOM FOR RENT IN THERE HOUSE FOR $650 A MONTH PLUS UTILITIES. IF ANYONE KNOWS OR IS LOOKING FOR A ROOMMATE IN LONG BEACH PLEASE LET US KNOW IT WOULD HELP THEM OUT. THANKS.
** GREAT JOB ON THE MUSCLE-UPS AND THE PULL-UPS TODAY. WE HAD A NEW PERSON TO THE MUSCLE-UP CLUB AS WELL AS A BUNCH OF OUR ATHLETE MOVING DOWN ON THE BANDS AND CRANKING OUT PULL-UPS AS PRESCRIBED. GREAT JOB EVERYONE ON PUSHING YOURSELVES AND EACH OTHER!
***PARTY FRIDAY NIGHT AT THE CABANA STARTING AT 8PM! BRING YOUR DRINKING HATS!!!!!!!!!!!
WARM-UP
400M RUN
10 RING KNEES TO ELBOWS
3 SETS OF 10 POWER SNATCHES W 3 SEC HOLD AT THE BOTTOM ON EACH REP
DYNAMIC STRETCHES
ENDURANCE
EVERY MINUTE ON THE MINUTE FOR 10 MIN
3 POWER SNATCHES (65/45)
W THE REMAINING TIME MAX DOUBLE UNDERS
STRENGTH
FIND 1RM POWER SNATCH
* PYRROS DIMAS ABSOLUTELY UNREAL. WATCH THE SPEED ON THIS GUY!
WOD
5 ROUNDS
30 AIR SQUATS
20 BOX JUMPS (24/20)
10 RING KNEES TO ELBOWS
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