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Tuesday 9/20/16

The master of locomotion: Ido Portal. 

Rally at the Black Hawks.
Workout. Eat. Drink. Explore: Saturday @ 9:30 am

Please make plans to join us on Dobbins Air Force Base!! Sign up in Mind Body if you think you might show up…. go ahead and do that now…before you read the workout (because I know you’re not just scrolling past this). If you’re bringing friends or fam, email with full names.

Once we have everyone’s names, they will be submitted to the Clay National Guard gate entrance. All adults will need to present ID at the gate. A familiar MVMNT face will be at the gate to greet you. Plan to be on post by 9:15 am. Friday’s post will have full details.

RSVPs are flying in! We’re so excited to put on this event for you. Keep em coming!


Jump Rope 3 Minutes

10 Minutes – Animal Locomotion
10 yd Downdog Walk
10 yd Frog Hop


Levels 3/4

Take 15 Minutes to work up to a heavy single Back Squat.
Then 6 Minutes E2MOM
3 Squats at 75-80% of today’s heavy single (do NOT use new 1RM)

Level 2

3 Back Squat at 70% (calculate from most recent 1RM)
Rest 30 seconds 
30-45 second Push-up Position Plank

Levels 0/1


5 Kettlebell Squats (Goblet or Double KB)
Rest 30 seconds 
30 second Push-up Position Plank 
Rest 60 seconds 



8 minutes AMRAP
12 Toes to Bar
12 Box Jumps 

L3/4 – as Rx
L0-2 – sub 2x V-ups, 20 yd Broad Jumps if necessary