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7/8/16 – "Paradise"

Group Warm up 
Group Mobility 

Strength 

20 minutes to establish a new 1 rep max back squat. 

WOD ( Workout of the day )

"Paradise"

4 rounds for time 

20 calorie row 

10 deadlifts (225/135)

30 russian kb swings (70/53) 

* All workouts can be scaled on an individual basis. 

7/7/16 – "Snapback"

Group Warm up 
Group Mobility 

WOD ( Workout of the day ) 

"Snapback"

25 minute AMRAP – With a partner, alternate full rounds. 

10 Clean and jerks – 135/95lb 

10 Over and unders – 20"

10 Toe to bar 

*All workouts can be scaled on an individual basis. 

7/6/16 – "Fearless"

Group Warm up 

Group Mobility 

Strength 

20 minutes to find a new 1rm front squat – rest as needed between attempts. If you are unsure of how to approach this talk with a coach! know all the work has been done, today we break records!!

WOD ( Workout of the day) 

"Fearless" 

10-1 front squat @ 50% of your new 1rm front squat – No racks! 

1-10 Ring dips 

*All workouts can be scaled on an individual basis. 

7/2/16 – "Teamwork"

Group Warm up 

Group Mobility 

WOD ( Workout of the day )

"Teamwork" 

30 minute AMRAP 

5 partner deadlifts (375/275lb)

10 Partner burpees 

20 Partner med ball sit ups – over a box (24/20") 

*All workouts can be scaled on an individual basis.