Monday 7-24

1. Performance: Freestanding Handstand Hold-Max Hold* OR Fitness: Nose-to-Wall Handstand Hold-Max Hold 2. 7 Minute Clock: 3-6-9-12… Overhead Squat (95/65) Box Jump (24/20″) *Can walk around on hands for balance, but attempt not to.

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Saturday 7-22

9am Community Trial Class 1. Skill: Movement Prep 2. Teams of 2: For Time: 30 In-Unison Kettlebell Swings (53/35) Row 1000m (Rotate every 250m) Run 800m (Rotate every 200m) 30 Box Jumps (30/24″, rotate every 5 reps) Run 800m (Rotate every 200m) Row 1000m (Rotate every 250m) 30 In-Unison Kettlebell Swings 10am Member’s Only Class…

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Thursday 7-20

1. Performance: Strict Chest-to-Ring Pull Up+Chest-to-Ring Hold 3×6-8+:20s hold on last rep, rest as needed between sets. OR Fitness: Strict Pull Up+Chin-Over-Bar Hold 3×6-8+:20s hold on last rep, rest as needed between sets. 2. With a Partner: 10 Rounds (5 Rounds Each): Row 25/20 Cals 100′ Farmer’s Walk (2/1.5, hand) *1 Person works while the…

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