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WE WILL CLOSE FRIDAY AFTERNOON @ 6:00 PM
WOD - THURSDAY
"Elizabeth"
21-15-9 reps of:Clean 135 poundsRing dips
WE WILL CLOSE AT 6:00 PM FRIDAY AFTERNOON
WOD - WEDNESDAY
"Thump"
10-9-8-7-6-5-4-3-2-1 reps for time
KB Front Squat
KB See Saw Press
KB Sumo Deadlift Highpull
w/ Farmers Walk between rounds
WOD - TUESDAY
Shoulder Press 1-1-1-1-1-1-1 reps
WOD - MONDAY
Five rounds for time of:95 pound Sumo-deadlift high-pull, 21 reps21 Ring dips
SATURDAY - 7:00-9:00 AM
Group Ride @ 7:00 am.
WOD is posted at the gym
Gym will be open 7-9 am
WOD - FRIDAY
"Michael"
Three rounds for time of:Run 800 meters50 Back Extensions50 Sit-ups
BIKE RIDE IN THE MORNING @ 7:00 AM - BE THERE BY 6:45 AM IF YOU NEED TO RIDE ONE OF MY BIKES - 6:30 AM IF YOU HAVE NEVER RIDEN A BIKE!!!!
"FILTHY FIFTY"
For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders
Deadlift 1-1-1-1-1-1-1 reps
"NASTY GIRLS"
3 rounds for time
50 squats
7 muscle ups
10 power cleans - 135 lbs.