Friday, October 31, 2014 (5:00-6:30am)

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

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WARM UP
daily mobility
PVC complex
Ninja mobility
X15
Wall squats
Med ball cleans
Ring rows

Strength
Rest

WOD
200 jump ropes
10 DB thrusters
20 ball slams
400 meter run
10 DB thrusters
20 wall balls
200 jump ropes
10 DB thrusters
20 ball slams
400 meter run
10 DB thrusters
20 wall balls

Tuesday, October 21, 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
PVC complex
Ninja mobility
Run 200 meters
1 length
Bear crawl
Inchworm
10
Ring rows
Med ball cleans

WOD
For time:
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders

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