Monday – 102113

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Saturday morning barbell complex EMOM, followed by a little bonus “Half Jackie”

Warm-up/Prehab
2 Rounds of Basic Warm-up (no push-ups) then,
3 Rounds
200m Run
6 Banded air squats
6 Diamond Push-ups
8 Band Pull Aparts

Workout of the Day
“Elizabeth”
21-15-9 reps, for time:
Clean (135 /93)
Ring Dips

Post your scores to the Whiteboard.

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