I wanted to thank everyone that came out and jumped on the float last night for the SLO HOLIDAY PARADE!!  I m pretty sure everyone had WAY more fun than they were expecting and i thknk the crowd loved all the exerciseing that was going on too!!!  You guys were amazing!!!  Thank you Sven Hammer for spearheading this whole thing up!!!:)

FEEL THE BURN!!! 

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INFERNO WARM UP X 2

Complete the following: 

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For Time: (12 min max)

Shoulder to Overhead

.......21 reps (185/125, 65%1RM, wt to get 20-24UB)

*REST AS NEEDED

.......15 reps (same)

*REST AS NEEDED

.......9 reps (same)

**THESE MUST BE UNBROKEN SETS.  If you drop you must do 200m Run

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then...

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8 Rounds: (16 min limit)

.......100m Run

.......8 reps Front Squats  (165/115, 50%1RM Frt Sqt, wt to get 10-14UB)

.......4 reps Bar Facing Burpee

.......10 reps Dead Lift (same weight)

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MWOD:   kb and pvc pipe external rotation for shoulders, lacrosse ball on IT and TFL