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Blog Wednesday, 7.8.2015

Blog

Wednesday, 7.8.2015

  • by rbwrv
  • July 8, 2015

Wednesday, 7.8.2015

Class Times: 5:30am, 7:30am, Noon, 4:00pm, 5:30pm, 6:30pm, 7:30pm (Leonidas Barbell)  Open Gym 6:30am-7:30am  Ladies-Please remember there will be no 9:00am class June 30th- July 9th. 9:00am Ladies only classes will resume Friday, July 10th

Warm-Up:

400m Run

Dynamic Effort Movements

Shoulder/ Hip/ Ankle Mobility

Strength:

  1. A) 4×5 Bench Press- HAP
  2. B) 4×5 each arm Single Arm DB Row

WOD:

3:00AMRAP-

10 Pullups

10 Air Squats

*1 min Rest

3:00 AMRAP

10 Pushups

10 Situps

*1 min Rest

3:00 AMRAP

10 Lunges

20 Double Unders

Warm-Down:

3×8 GHD Back Extensions