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13
Dec

Hip Opener

Join Dr. Stew of Active Life Concepts Saturday morning at 8:30 for

a FREE SEMINAR on eating healthy and keeping on track during the holidays!

WOD for Friday 121412Click Here For Today’s Schedule
Back Squat – 90% 1RM                  
1-1-1-1-1      
–Rest–
“Diane”
21-15-9 Reps For Time:
Deadlift (225/155)
Handstand Pushups

Post Back Squat Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 sets of single rep Back Squats at 90% 1RM.  These should be very heavy. Make sure you take good rest between these work sets (2-3 minutes).  If you get a PR, be sure to put it up on the board!

This is a CrossFit Benchmark WOD.  Scale the Deadlift load as necessary to around 60% 1RM.  se the same KB for the entire workout, as heavy as possible if not RXd.  Scale the swings down to Russian Swings with a heavier bell if needed.  The 1 arm squats will definitely put pressure on your core stability.

ENDURANCE WORKOUT tonight at 6pm!  Bring your stopwatch!

Handstand Pushup Efficiency Tips From Chris Spealler
[youtube]https://www.youtube.com/watch?v=YdBSefJNbB8[/youtube]

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