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OUR BLOG

Wed.7.17.13

By CoachBo | In WOD | on July 16, 2013

Please make note of schedule adjustments while I am out of town July 27 – Aug 6 or 7th
WOD’s will still be posted as usual.

Aly will coach:
Sat 7/27 @ 9:30am
Sun 7/28 @ 9:30 am
Mon 7/29 @ 5:45 am, 6:15 pm & 7:15 pm
Wed 7/31 @ 5:45 am, 6:15 pm & 7:15 pm
There will be NO CLASSES @ 7 AM and 8:30 AM, Mon & Wed and NO FRIDAY MORNING Classes on 8/2

Bobby will coach:
Sat 8/3 @ 9:30
Sun 8/4 @ 9:30
Mon 8/5 6:15pm and 7:15 pm
No morning classes Aug 5.
Aug 7, tbd

Morning group, please come to evening classes!
Please contact me for special arrangements.
*********************************
Warmup: ROM drills,
10 Shoulder Press with bar

Strength: Strict Press
Warmup 5/5/3 at 40/50/60% 1RM
Work: 5/5/5+ at 65/75/85%

WOD

5 min clock:
25 push ups
400 m run
Max pull-ups in remaining time

Rest 1 min

5 min clock
25 kettle bell swings
400m run
Max pull-ups in remaining time

Rest 1 min

5 min clock
25 wall balls (20#/14#)
400m run
Max pull-ups in remaining time

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