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Monday, 6-30-2014

29
Jun

Monday, 6-30-2014

Happy Birthday to Coach Mikey and Pink Jen!!  Be sure that Coach Mike does his birthday burpees in EVERY class today =)
 
Friday, 4th of July Schedule:  Only two classes – 8:00am & 9:30am
We will be doing our now 3-year traditional 4th of July Hero WOD.  Anyone remember what it is?!?
 
NEW SQUAT CYCLE STARTS NEXT WEEK
We were planning to start it this Monday but we will start on Monday the 7th due to the Friday Holiday.
 
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Workout of the Day
Front Squat
2-2-2-2-2
– No more than 5 sets and don’t work any higher than 85% if you know your 1RM
 
then, starting the week of the 4th off with another HERO WOD,
“Nate”
As many rounds as possible in 20 minutes of:
2 Muscle-ups (Sub 4 Ring Dips)
4 Handstand Push-ups (Sub 2 Wall Walks)
8 Kettlebell swings 70/55
 
*Sub movements where needed.Post your scores to the Whiteboard.

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