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Strength 

Pause Bench Press:  5-4-3-2-2; start @ 70% and build.  Pause one sec at the chest each rep. 

Rest, then... 

27-21-15-9 reps of: 

Pull-ups

Push-ups 

200m Single-arm Waiters Walk, 53lbs/35lbs (100m right/100m left)

Competitors 

1. Pause Bench Press:  5-4-3-2-2; start @ 70% and build.  Pause two seconds at the chest each rep. 

2. WOD 

3. Accessories 

3 sets of: 

10 SeeSaw DB Rows/arm 

20 DB Floor Press 

15 Supinated Ring Rows 

Rest 2:00

PC: @og.steve featuring the beautiful @lipstick.chick

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It's almost Monday so make sure you're running into the week with some Fire

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Mobility 

1:00 Twisted Cross/Side 

EMOM x 8:00 of:

Odd - 16 KB Swings, 70lbs/53lbs 

Even - 8 Front Squats, 155lbs/105lbs

Rest 2:00

AMRAP in 8:00 of:

12 Box Jump Overs, 24”/20”

8 Toes-to-Bar  

Rest 2:00 

“Death By” 

Power Snatch, 115lbs/75lbs 

1 rep the first minute, 2 reps the second minute, 3 reps the third minute 

Beach Muscles

3 sets of: 

12 DB Curls

10 Single-leg DB Deadlifts 

15 GHD Sit-ups 

Competitors 

1. Build to a heavy Squat Clean 

2. WOD 

185/125, 135/95

3. Aerobic 

Every 4:00 x 6, complete: 

250m Row/Ski  

10 Burpees 

200m Run *alternate rounds of Row/Ski 

4. Gymnastics 

For Quality: 

30 Alternating Pistols 

15 Bar Muscle-ups 

20 Alternating Weighted Pistols, 35/20 

10 Ring Muscle-ups 

Powerlifting (10:00am) 

A. 6 sets of: 3 Front Squats @ 75% + 6 Back Squats 

B. 3 sets of: 12 Reverse KB Lunges/leg 

C. Tabata Jump Squats:  8 sets x 20 sec on / 10 sec off

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Starting next Monday 4.16.18 New YOGA hours during open gym and Thursday 6pm!  Monday - Thursday 12:30pm and Thursday night 6pm 

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

Mobility 

1:00 Lying Scorpion/Side 

Strength 

Strict Shoulder Press Clusters:  2.2.2 x 3 sets; start @ 75% and build; Rest 10 sec between Clusters.

Rest, then... 

4 rounds for time of: 

50 AbMat Sit-ups

25 Strict Shoulder Press, 75lbs/55lbs 

Competitors 

1. Close-Grip Bench Press: 7 sets x 7 reps @ 70% 1RM

2. WOD 

3. Accessories 

3 sets of: 

12 Landmine Rows/arm 

20 DB Floor Press 

Rest 2:00

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A few things about this picture, Huge community surrounding the gym with the same purpose, some high fives and helping your workout buddy get up when it's over or when they're down! @ronniepound @chase_sanders7

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