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Bring a Friend Week May 6th-11th

Reminder!!  This week is Bring a Friend week! If you know anyone that would love to try out a class, bring them on in!  One Time Special Pricing offered for all friends that come in! 

Warm Up: 2rds

Use 35lb Barbell for Guys and 15lb Barbell for ladies

10 Behind the Neck Press 10 Shoulder Press (from front) 10 Front Raise 10 Upright Rows

Strength: Press 4x 10 Reps (65% 1RM)

T-bar Row 3x10


12 Min AMRAP 

5 HSPU/ Push ups

10 T2B/Sit ups

15 Air Squats 

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30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly

Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats

MEF STORE IS LIVE!!! PLEASE READ THIS POST BEFORE PURCHASING! All of these garments we have had in the past so size according to past purchases. CREWNECK: RUNS SMALL and is more of a FITTED sweatshirt

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