Wednesday, August 27, 2014 (5:00-6:30 am and 6:00-7:00 pm)

All workouts can be scaled for all fitness levels
Free to Dexter residents

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Warm up
Daily mobility
PVC complex
10 ninja mobility
X2
10 ring rows
10 wall squats
10 wall balls
10 push ups

Strength:
EMOM FOR 7 minutes
@60-70% back squats max reps for 30 secs work 30 sec rest

WOD:
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Core: 100 hollow rocks
Cool down: run 400 meters

Tuesday , August 26, 2014 (5:00-6:30 am and 6:00-7:00 pm)

All workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS

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WARM UP
daily mobility
Ninja mobility
PVC complex
150 jumpropes
1 length skip
10 push ups

STRENGTH
Power cleans 80% 3 x5

WOD
Complete as many rounds as possible in 20 minutes of:
10 jump over burpees
30 squats
60 seconds of handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.

Friday, August 22,2014 (5:00-6:30 am)

ALL WORKOUTS CAN BE SCALED FOR ALL FITNESS LEVELS
FREE TO DEXTER RESIDENTS

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Warm up
Daily mobility
PVC complex
Ninja mobility
Run 400 meters
10 Med ball cleans
1 length
Russian lunge
Prisoner hop
Bear crawl
10 ring rows

WOD
4 rounds
12 power cleans 95/65
12 box jumps 24/20
12 pull-ups
400 meter run

Wednesday, August 20, 2014 (5:00-6:30am &’6:00-7:00 pm)

Reminder : all workouts can be scaled for any fitness level
FREE TO DEXTER RESIDENTS

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Daily mobility
PVC progression
10 ninja mobility
3 rounds
10 med ball cleans
10 PVC thrusters
10 air squats

WOD:
“day out with the girls…”

“grace ”
30 clean & jerks (135/95)
then
“Karen”
150 wall balls shots (20/12)
then
“annie”
50-40-30-20-10
double-unders (1:3)
AbMat sit-ups

complete for time!!