Freitag 15082014 | All I/C Tiers and Options Joint Prep 3 - TopicsExpress

Freitag 15082014 | All I/C Tiers and Options Joint Prep 3 Rounds 10 Stiff legged KettleBell Deadlifts 20 Second Row Power Stroke 10 Russian Swings 10 Banded Pull Aparts SWOD Establish a 1RM Deadlift *Post Results to comments CWOD 4 Rounds 20 Second Max effort Airdyne 200 Meter Row 20 Second Hollow Rock 30 Second Rest *Note from Coach - That’s right if you don’t have an Airdyne thats a 400 Meter Row effort to start each Round Cool Down 3 Rounds 30 Banded Good Morning 8m of Inch Worming *Its gonna get full and pumped tonight!! Be ready... **Thanks Carrie Winecoff Shevelson for the Joint Prep inspiration! youtu.be/TIfAkOBMf5A

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