Weekend Updates

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Weekend Info

Friday

6:30pm – Farewell Paleo Potluck for Coach Nikki

Saturday

9:30am – Free Wod Saturday

dynamic movement prep
Group warm up 50 n 50 ghd.

Deadlift protocol 
Warm up deadlifts to 80-85%
Then 
3 sets. Resting 3-4 minutes between sets
Keep weight between 85-95%
3 half range deadlifts (floor to top of knee)
Immediately followed by
6 box jumps  24/20

Emom 12 minutes
10-15 burpees. odd minutes
10-15 ring row even minutes

For distance.
10 rounds
30 seconds max row
30 seconds rest

Mad mobi
Press ups
Pigeon
Hamstring up n over
Shoulder band

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