Monday 7-22-19

3 Rounds 30/24 Cal Row Run 400 20/15 SkiErg Run 400 10/8 Assault Run 400 Repeat on the 12:00 & 25:00

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Thursday 7-18-19

Deadlift: 15-12-9-6-3 (Add weight each set) Wod: 4X 21 pull-ups 4 G2OH 205/140 21 Burpees 4 Back Squat 205/140

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Friday 7-5-19

Class Times: 7,9,12 and 5:30pm. HAPPY BIRTHDAY TESS! Deck Of Death Hearts: Strict Pull up Spades: Box Jump Diamonds: Back Squat Clubs: Db C+j All Jacks: 10 K2E All Queens: Wt’d Sit ups All Kings: Run 400 Aces: 11 Burpees

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Happy 4th!

Reminder Classes Times are: 8am and 9:15am Friday Class Times are: 7am, 9am, 12pm and 5:30pm Thursday WOD Option 1 (Linda) 10-9-8-7-6-5-4-3-2-1 Deadlift 275/185 -scale-75-80% 5RM Bench Press 185/115 -scale-70-75% 1RM Squat Clean 155/105 -scale-60-65% 1RM Option 2 (Freak) 21 Thrusters 95/65 21 Pull ups Run 800 30 KBS 30 Pull ups 50 DU 50 […]

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Wednesday 7-3-19

3 Rounds OTM 1- Row 15/12 2- 50 Doubles 3- Run 200 4- 30/25 Rope Slams 5- 20 alt. Rev. Lunges 6- SkiErg 15/12 7- 20 alt. Banded leg raises 8- :40 plank 9- Assault 15/12 10- Rest

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