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September 10 2016

9
Sep

September 10 2016

last-squat-rep

September 10 2016

Beginning next week, we are adding the 5:30AM class on Friday mornings! Also, we are removing the 10:30AM Open Gym on Saturdays as that will be a dedicated time for the 6-Week Challenge.

Don’t forget about the Pig Roast today at Ben Schiemann’s cabin, starting at 2PM. Here is the Facebook link.

STRENGTH
A) Deadlift:
1-1-1-1-1
*Find a heavy Single.*
B) Bench Press:
5×3
C) Chin-up Hold:
3x 10 secs
*Hold at the top of the Chin-Up position.*

WOD
Complete as many rounds as possible in 10 mins of:
21 Push-up (hand release)s
15 V-ups
9 Hang Squat Cleans, CRX: 115/75 lbs, FRX: 75/55 lbs

It’s been a rough week of longer WODs and mental beatdowns, so we’re wrapping up the week with a solid 10 minutes of work. Whatever is left in your tank, use it, and enjoy a great weekend.