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Renita

Friday April 13

Event Date: April 13, 2018

Friday Schedule Reminder

Today we are hosting a Father/Son event for St. Anne's School in Garden City.

Our last class of the day will be 4pm and the gym will be closed for the remainder of the night.

Sorry for the inconvenience and thanks for your understanding!

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Workout of the Day

Warmup

Dynamic Stretch

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10 GHD Situps
10 Box Jumps
5 Strict HSPU
1 Rope Climb

* Determine scaling options

Training

Complete as many rounds as possible in 10 minutes of:
1 Legless Rope Climb
5 Strict Deficit HSPU (45/25# plates)

rest 2 minutes

Complete as many rounds as possible in 10 minutes of:
10 Box Jumps (30/24)
10 GHD Situps

Post rounds completed each set to SugarWOD. 

Scaling

Legless Rope Climbs

  • Sub Regular Rope Climbs
  • Sub 2 Modified Rope Climbs

Strict HSPU

  • Scale ROM (less deficit, head to floor, 1-2 AbMats)
  • Sub 10 Hand Release Pushups

GHD Situps

  • Sub 20 Anchored AbMat Situps

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