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Yoga on Sunday, Fredericksburg!

Ready for some relaxation and restoration?  Join Bobbi of Gray Dog Yoga at 1 p.m. this Sunday to enjoy the benefits of restorative yoga!  

Beginners are welcome!  This is a fantastic introduction to yoga for first-timers!

18 October

Warm Up

Shoulder Mobility Rig

2 minutes double under work

Clean pulls with Bar 45/35 (HPC/HPCK/GHPC)

5 Press, 5 push press, 5 push jerks


A) Power Clean

80% 3x5


B) Push Jerk

75% 3x5


C) Push Press

80% 3x5

-20 mins Total to do all strength work


D) Ascending later for 7 Minutes

1 Power Clean, 30 D/U 

2 Power Clean, 30 D/U

3 Power Clean, 30 D/U

*Add 1 PC per round

*pc weight (155/105) (135/95) (115/75) (95/65)




Weighted Situps

Russian Twists



RARE Barbell

15 Mins est 1RM Clean and Jerk

12 mins est 1rm Front Squat

Grace (10 min time cap)

30 Clean and Jerks for time (135/95)

*scale as needed depending on 1rm


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