WEDNESDAY 9-9-15

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CONGRATS TO THESE YOUNG LADIES finishing the Kauai Half Marathon

IF ANYONE HAS PICTURES OF THEIR KAUAI  MARATHON EXPERIENCE PLEASE SEND IT TO US I WOULD LOVE TO SHARE THEM!!!

 

 

 

WEDNESDAY

WARM UP 3X
200 m run
5 Diver bombs
10 mountain climbers
10 jumping squats
10 k2E
STRENGTH
BENCH PRESS
BUILD TO A HEAVY
5 Rep
WOD
14 Min AMRAP
12 Pull-Ups
9 Wall Balls (20/14)
7 KB Swings (70/53)

Accessory
GHD KB Oblique Crunches – 3×20 Per Side

Chest Supported (flat) DB Rows – 3×10
*Pull DBs towards hips

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