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Blog Friday, 7.3.2015

Blog

Friday, 7.3.2015

  • by rbwrv
  • July 2, 2015

Friday, 7.3.2015

Class Times: 5:30am, 7:30am, Noon. NO AFTERNOON CLASSES (4;00pm, 5:30pm, 6:30pm) Ladies-Please remember there will be NO 9:00am class June 30th- July 9th. 9:00am Ladies only classes will resume Friday, July 10th.

NO CLASS SATURDAY FOR JULY 4TH HOLIDAY

Friday 7.3.2015

Warm-Up:

500m Row

3 rds-

8 WallBalls

8 Rings Rows

Strength:

A)4×5 Tempo  Deadlift (4 sec Descent) start 70% 1RM of Clean and Jerk, and work up to AHAP

B)4×5  HSPU

WOD:

10 min AMRAP-

3-6-9-12-15…

Power Cleans

S2OH (Shoulder to OverHead)

Warm-Down:

3x* GHD Back Extensions