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Friday July 7th WOD

July 7th.....7/7 calls for "THE SEVEN" WOD!

The Seven"

Seven rounds for time of: 7 Handstand push-ups 7 Thrusters (135/95) 7 Knees to elbows/ T2B/K2C 7 Deadlifts (245/185)(205/155) 7 Burpees 7 Kettlebell swings (70/55)(55/35) 7 Pull-ups

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Saturday July 20th WOD

Reminder: There is NO 9:15 or 10:30 am class. 8am OPEN GYM ONLY Conditioning : 30 min partner AMRAP, 400m run, partners running together 12 burpees box jump overs 24/20 in 20 Power Cleans (135/95)(12

FRIDAY JULY 19TH

REMINDER: THERE IS ONLY 8AM OPEN GYM CLASS ON SATURDAY. THERE IS NO 9:15 OR 10:30 STRENGTH: 12MIN EMOM 1 POWER CLEAN 2 FRONT SQUATS 1 PUSH JERK (INCREASE WEIGHT EACH ROUND) CORE: 3 SETS 12 SUPERMANS V

Thursday July 18th WOD

REMINDER: 4:30 IS OPEN GYM. NO 6PM OR 7:15 CLASS WARM UP: 2 ROUNDS 200 M RUN 12 SQUATS 10 PUSH UPS 10 KBS 10 RING ROW STRENGTH:  Bench Press 1. DB Bench Press 5sets x 8reps 2. DB Rows 5x8 SUPERSET: BI

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