Saturday 8-5

9am Community Trail Class 1. Skill: Movement Prep 2. For Time: Run 800m 30 Kettlebell Swings (70/53) Run 600m 20 Kettlebell Swings Run 400m 15 Kettlebell Swings Run 200m 10am Member’s Only Class 1. Skill: Movement Prep 2. For Time (135/95): Run 800m 20 Power Clean & Push Press Run 600m 20 Power Clean &…

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Friday 8-4

1. Hang Snatch 3×5 BUILD, rest 3:00 between sets. 2. Hang Snatch High-Pulls 3×5 @ 65-75% 3. Front Squat 3×5 BUILD. Rest 3:00 between heavy sets. *Post WOD (Optional): Run or Row 5k at a MODERATE pace. **Save the date** Whole 30 Potluck & Clinic–Wednesday, August 9th @ 7PM Whole 30 Challenge Begins–Thursday, August 10th

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Thursday 8-3

1. 7 Minute AMRAP: Muscle Up’s* *Every time you break a set, perform 30 double under’s. Your score is your total number of muscle up’s completed. 2. 3 Sets For Quality (Not For Time): 10 Strict Toes-to-Bar 20 Weighted Side Bends (10/side, pick your weight) Rest 2 minutes between sets. **Save the date** Whole 30…

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Wednesday 8-2

1. Performance: Shoulder Tap+Handstand Hold 3×20 Taps+:15s Hold, rest as needed between sets. OR Fitness: Hand Release Handstand Hold+Handstand Hold 3×10 Raises+:15s Hold, rest as needed between sets. 2. “Diane” 21-15-9 For Time: Deadlift (225/155) Handstand Push Up *Compare to March 14th, 2017. **Save the date** Whole 30 Potluck & Clinic–Wednesday, August 9th @ 7PM…

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