** JULY 4TH WE WILL HAVE ONE CLASS AT 10AM!!!!
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| HANGIN OUT AT THE JETTY! |
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| 6AM! |
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| 6AM! |
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| 8:30! |
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| 8:30! |
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| 8:30! |
- 6AM CLASS!
WARM-UP
800M RUN
50 ABMAT SITUPS
REVIEW AND DRILL THRUSTERS
STRENGTH
FIND 4RM WEIGHTED PULLUP - 5 SETS
- 1 SET EVERY 2:30
- NO PULLUP = MAX WEIGHTED NEGATIVE FOR :30
WOD
3 SETS EACH FOR 2 SCORES
400M SPRINT (NO BREAK BETWEEN RUN AND THRUSTERS)
ME THRUSTERS (115/75) (ONCE BAR DROPS = END OF SET)
- REST 3 MIN
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| RESULTS FROM 7/1/14 |
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| RESULTS FROM 7/1/14` |
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