Saturday 7/28
9am Community Trial Class 1. Skill: Movement Prep 2. 2 Rounds For Time: Run 400m 25 Push Ups Run 400m 25 Pull Ups 10am Member’s Class 1. Skill: Movement Prep 2. “Team Hamilton” Teams of 2 or 3… 3 Rounds For Time: Row…
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Friday 7/27
FREE FRIDAY! BRING A FRIEND TO WOD WITH YOU! 1. With an 8 minute running clock… Build to a tough set of 3 Deadlifts. No TNG. Reset at the bottom of each.* 2. 12 Minute AMRAP: 15 Deadlifts (225/155)* 30 Air Squats/30 Pistols, Alternating** 60 Double Unders *Newcomer’s will be taught…
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Thursday 7/26
1. 30-20-10 For Time: Calorie Row Box Jump Over (24/20″) Toes-to-Bar 2. 3 Sets For Quality: Dumbbell/Kettlebell Front Rack Carry x100′-Tough Ring Front Lean & Rest x :30s Rest 90s between sets SAVE THE DATES: -FREE Friday, TOMORROW, July 27th: Bring some friends…
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Wednesday 7-25
1. Split Jerk 3×3-Build to a moderate load. Rest 2 minutes between sets. 2. Pause Clean+Clean 3×1+1-Building to moderately tough load. 2s pause at the hang. Rest 2-3 minutes between sets. 3. Tempo Back Squat 3×3 @ 21X1-Building to tough load, rest 3-4 minutes between heavy sets. Post WOD (Optional): This weeks active recovery or……
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