Monthly Archives: November 2017

A-A-Ron

Finally watched the Substitute Teacher skit. Thanks A-Aron! I needed the laugh.   a. Warm Up: :30 secs on :30 secs off for each movement: Jumping Jacks Mountain Climbers Hollow rocks/hold Superman Hold Greetings OHS Paleo Chair BPA Heel n Scoop Tabata: Lacross Toss (burpee penalty)   b. Back Rack Lunges: (reverse step) Every 2 mins for 10 mins perform: 4 reps L/R @ 40-50% of 1rm back squat   c. WOD: For Time – (start second heat 5 mins later) 1000m Row 30 RKBS 70/53 100 Dubs (200s) 30 Cal Bike  

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