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Friday, August 26 (1100)

August 26, 2016

5 Rounds:

30 DB Hang Cleans (40/25)

30 DB push press

30 push ups

2:00 rest

Thursday, 25 Aug 2016 (1200 – No Class)

August 25, 2016

No class today. Go take a nice walk outside or play some basketball/volleyball/yoga/spin…

Thursday 25 AUG (0730)

August 25, 2016

From 0:00-3:00, perform 3 rounds of:

3 pull-ups

6 push-ups

9 squats

From 3:00-6:00, perform 3 rounds of:

4 pull-ups

8 push-ups

12 squats

From 6:00-9:00, perform 3 rounds of:

5 pull-ups

10 push-ups

15 squats

From 9:00-12:00, perform 3 rounds of:

6 pull-ups

12 push-ups

18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

Cash out:  5 sit ups per minute of above WOD. For example, if you made it through minute 12, you owe 60 sit ups. 

Wednesday, 24 Aug 2016 (1200)

August 24, 2016

Sorry for the late post, having trouble accessing the site today….

Meeting in the garage

Bench: 5-4-3-2-1
Deadlift: 5-4-3-2-1

3 Rounds for time:

10 Boxjumps (24/20)
10 GHD Situps
10 Tire Flips
10 T2B
10 KBS (32/24)

Wednesday 24 AUG (0730)

August 24, 2016

Ahhhh, we’ve earned and really need this one:

YOGA!

Meet in the Studio. 

Tuesday, 23 Aug 2016 (1200)

August 23, 2016

Meet in the garage.

21 Back squats
21 OVHD squats
21 Front squats
200M Run
15 Back squats
15 OVHD squats
15 Front squats
400M Run
9 Back squats
9 OVHD squats
9 Front squats
800M Run

Use an empty bar or PVC as your weight. Sub bike for run.

23 August 0700

August 23, 2016

Still out of commission folks, had minor surgery last week. Should be G2G on Thursday. 
Please follow the 0730 WOD. OR, just start a little late and combine classes. 
I’ll post something for Wednesday and will see everyone Thursday. 

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