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Tuesday july 26, 2022

We would just like to say thank you so much for this coming week. We are looking forward to getting away for a bit and we appreciate your support and understanding!

There are still opportunities to get at it, so stop by and grab some equipment and work hard! However, no bars will be loaned out.



SCHEDULE FOR THIS WEEK:

Wednesday, Friday: 5:30am, supervised by Betsy.

Thursday: no class at all.

Wednesday 430, 545 and 7p class supervised by Dave

Friday 430: supervised by Dave

No 9:00 am classes this week.

Saturday: 9:00am Dave


SCHEDULE FOR NEXT WEEK:

Sunday: 9:00 and 10:00 Cassie

Monday: 530 am Betsy; 430/545 Cassie, 7:00 Dave

Tuesday: 430/545PM Cassie

Wednesday: possible Full schedule.


TUESDAY 7/25/22 WOD:

SKILL:

SQUAT SNATCH 4 X 6 @ 70% OF 1 RM


WOD:

16 MIN AMRAP

8 OHS (65/95)

8 POWER SNATCHES

RUN 1 LAP


WEDNESDAY 7/27/22 WOD:

4 ROUNDS

15 PUSHUPS

30 SITUPS

45 AIR SQUATS

60 DUBS


THURSDAY 7/28/22 WOD:

5 ROUNDS

20 BURPEES

RUN 2 LAPS (about 400m)

10 HSPU


FRIDAY 7/29/22 WOD:

"KAREN"

150 WALL BALLS

3 MIN REST, THEN

50 JUMPING LUNGES

for time!


SATURDAY 7/30/22 WOD:

Tabata bicycles

4 minutes Assault Bike

Tabata jack knives

4 minute row

Tabata v-ups

4 min 10m sprints


SUNDAY 7/31/22 WOD:

"30'S"

DUMBBELL SNATCHES

DEVIL DOGS

BURPEE BOX JUMPS

SITUPS WITH PLATE

HANG POWER CLEANS (55/75)


There will be 2 zoom classes at 9:00am, days to be determined and posted.





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