January 16

3:00pm

• Doors open
• Set up/mop mats
• Begin warm ups at 3:25pm

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Pre-Practice Speech

Tied #13 NJCAA Rankings

53 NJCAA Teams

​2019 NJCAA Wrestling North Central District Championship

2019 NCD TrackWrestling

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Cycle #1

7 minutes

• 13 burpees
  • 100 jump ropes
• 13 push ups
  • 100 jump ropes
• 13 Crunches
  • 100 jump ropes
• 13 mountain climbers
  • 100 jump ropes​

​-repeat

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Cycle #2

7 minutes
Takedowns from Control Ties
​Around-the-World

• ​​Underhook
• ​2on1
• ​FHL

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Cycle #3

7 minutes
Escapes & Reversals

• vs Chop
• vs Spiral
• vs Ankle

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Cycle #4

7 minutes
Top/Bottom only
"If you cannot stand up, sit out"

• If you escape, start on Top
• If you reverse, continue wrestling

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Cycle #5

7 minutes
​FHL

• Defensive man starts action
• ​re-start after points scored
• Alternate

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Cool Down

Slow static stretches

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Next Competition...

Alma Open
Saturday, January 18
​(Overnight trip!) HFC Van tim is  Friday at 3:30pm

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