MONDAY 7-18-16

A Recap of yesterdays Kpal 1st annual hammerhead sprint triatholon and 5 k run.

Thank you for all the supporters that showed up early at 4:30 am😳 Also Lias Ledesma who planned and organize the event.

CONGRATULATIONS TO THE FOLLOWING

ROSS  Placing 3rd in his age group

JP Placing 3rd in his age group

MARY, CARLY & LENETTE placing 1st in Women Team Relay

James Pratt placing 1st in the youth 5K run

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WARM UP

400 row or Run

2X or 10 min

Wall Facing Squats X 10

Shoot thrus X 10

Sit ups X 10

Ring rows X 10

MOBILITY 2 min @ Each

THORACIC SPINE

SHOULDER

HIP

Strength: From the Rack
A) OHS: 12 minutes to find 1RM

B) Back Squat

3X3 @ 85-88 %

Conditioning:

AMRAP in 7 min:
20 Wall Balls (20/14)
8 Pullups

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