December 6, 2017

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2 MORE DAYS to get your “Adopt a Child” gifts in. Please be sure to get them in by this Friday, December 8th.

AMRAP 12 min
50′ Front Rack Walking Lunge (135/95)
15 Bar Facing Burpee
10 T2B

Goal: 4+ rounds

Simple one that is going to have you wanting to take some breaks on the front rack lunge.  My suggestion would be to do this intentionally on the first round.  The burpees are something you can always keep moving on and the T2B are small enough sets that you will be back on the barbell before you know it.  Try to keep the 50’ length to 2 sets for completion.  Scale the loading on the lunge if needed in order to meet the time domain, or if you want to get used to the loading you can shorten the distance to 30’ or so.

Post Work
Banded Front Rack Stretch :90 sec/side
Couch Stretch 2 min/side



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