December 30, 2014

A) 2 minute Row/Air Dyne
1 minute of pigeon Stretch/side
1 minute Roll out quads/side
1 minute Banded Tricep Stretch/side
1 minute Posterioir Shoulder smash with lacrosse ball
Scap Activation
5 minutes technique work (coach led)

B) TNG Power Clean
3, 5, 7, 7, 5, 3

C) Open Workout 14.5
21-18-15-12-9-6-3
Thruster 95/65
Burpee over the bar
(20 minute time cap)

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