Wednesday- April 11th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*3 stretches from the MobilityWOD Front Rack/Receiving poster *Burgener Clean Warm-up *Push Jerk Technique with a light bar

A. DT Warm-Up

Complete 1 set every 30 seconds for 3 rounds (4.5 minutes)- at about 60% of your WOD weight:

1- 3 Deadlifts (start each rep on the ground, open hips at the top)

2- 3 Hang Cleans (start above the knee, elbows through at the top)

3- 2 Push Jerks (2 dips, arms locked out and behind head at the top)

*Practice bracing core for every lift, effective barbell cycling, and meeting movement standards

B. “DT”

5 Rounds:

12 Deadlifts (155/105#)

9 Hang Power Cleans (155/105#)

6 Push Jerks (155/105#)

*SCALE TO A WEIGHT THAT WILL ALLOW ALL MOVEMENT STANDARDS TO BE MET *Can also be modified and done with a KB for all movements

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

C. Group Mobility/Stretching/Socializing


**Sign up for the FOAM-ROLL CLASS this Friday the 13th at either 7:30 or 11am. This will be a life-changing class taught by AJ Anderson, Physical Therapy Assistant. $6 for members, $15 for community

**Saturday the 14th is national "Try Weightlifting Day". Peak Fitness will be hosting an open house from 9-10:30am for anyone who wants to try the sport of weightlifting. This is open to members who want feedback on their lifting technique, or people who have never ever touched a barbell or done a squat before. Invite your friends!

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