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Home / Uncategorized / NO 4:30 & 5:30PM CLASSES TOMORROW! / “TORPEDO” WOD 7/3/15

NO 4:30 & 5:30PM CLASSES TOMORROW! / “TORPEDO” WOD 7/3/15

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In observation of the 4th of July Holiday weekend. We will be closed tomorrow afternoon. All morning classes as well as our noon class will still be available. Thanks!

Holiday Schedule:

Friday, July 3, 2015

6am – Group Class

7am – Group Class

8:30am – Group Class

12:00pm – Group Class

*No 4:30 or 5:30 class.

Saturday, July 4, 2015

Normal Schedule:

9am – Lifting Club

10am – Team Wod

marxy

WARM UP:

400 M. Run 

2 Rounds

30 Double Unders (90 Singles)

10 Air Squats

10 Good Mornings

10 Inch Worms

10 Fire Hydrants

Then:

Hip Mobility

SKILL:

3 Rounds (At a Walking Pace)

8e DB Alt. Strict Press (Your Choice)

10 Weighted V-Ups

10 Weighted Strict Pull Ups

10 Weighted Glute-Bridges (Your Choice)

Burn out set of Forearm Curls. (Yes, I am serious!)

LIFT:

Back Squat

3 @ 70%

3 @ 75%

3 @ 80%

2 x 3 @ 85%

WOD:

“TORPEDO” (Compare to 8/20/13)

 4 Min. Time Limit

20 Rep. Back Squat (225/155) (205/135) (185/125) (165/115)

*With Remaining Time Max Row for Calories

**Score = Total Calories Rowed.

 POST WOD:

Mobilize & Stretch

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