Wednesday 010616

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“I pledge allegiance to the Flag of the United States of America, and to the Republic for which it stands, one Nation under God, indivisible, with liberty and justice for all.”…. IronGrip AMERICA!!!

BBGYMNASTICS:
Power Snatches – 8×3 – AHAP with proper form.
*Focus on your catch. Don’t allow your feet to fall too wide. Get under the bar!

STRENGTH:
Push Press – 5×5 @80%

METCON A:
‘Diane’
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups (Open Standards)

METCON B:
12 min AMRAP of:
30 Double Unders
15 Assault Bike Calories
*Rest 30 sec between Rounds. Meant to be an all out Sprint

ENDURANCE WORK:
6 Rounds
6x30m touch and go sprint (180m per round)
*Rest 1:30 between efforts

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