Monday 4-24

Monday 4/24 1. Hang Snatch-3RM 2. “Annie” 50-40-30-20-10 For Time: Double Under Abmat Sit Up *Please remember to join us this Saturday, April 29th at 11am for our annual Crawfish Boil! Cost is $10. See you there!

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Saturday 4-22

9am Community Trial Class 1. Skill: Movement Prep 2. 12 Minute AMRAP: 200m Run 15 Sumo Deadlift High Pulls (95/65) 9 Burpees 10am Member’s Only Class HERO WOD “Donny” 21-15-9-9-15-21 For Time: Deadlift (225/155) Burpees U.S. Army Spc. Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa…

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Thursday 4-20

1. Skill Prep: Rope Climbs-Spend 10 minutes playing with different variations (i.e. l-sit, legless, spanish wrap, j-hook, etc. If you’re already good at one side, try the other). 2. Teams of 2 for Max Reps: 3 Rounds, 2:00 Each Station (rotate every 1:00):* 2:00 Max Rep Rope Climb 15′ 2:00 Max Rep Jumping Split Lunges…

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