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Saturday, 9-5-2015

4
Sep

Saturday, 9-5-2015

REGULAR SATURDAY SCHEDULE

8:00am Class for Alpine members only please
9:00am & 10:00am Classes – Alpine and free class to family, friends and public.  Come try us out complimentary with no obligations
8:00-10:00am Weightlifting with Coach Dylan
 

MONDAY’S HOLIDAY SCHEDULE – General Hours 8:00am-11:00am

8:00am  & 9:30am Classes – Alpine and free class to family, friends and public too!
8:00-10:00am Weightlifting with Coach Dylan
 
….shhhhh don’t tell anyone but on Monday we are doing the Hotshots 21 Hero WOD.
 

 
 Workout of the Day
Practice L-sits
Three attempts at Max L-Sit Hold.
 
*Parallettes would be the “Rx” but practice any of the following: hands on two boxes, two plates, or pull-up bar, rings, or MU into rings.
 
 
then,
 
For Time:
20  Inverted Burpees
30  Ball Slams 50/40
40 Pull-ups 
500m KB Farmer’s Carry 55/35 each
 
 
*Please be very very gentle with the KB’s when setting them down to rest outside.  Come to a complete stop the set them down and don’t ever drop them or you will get an RZ throat punch  thank you!!!
 
Post your scores to the Whiteboard.
 

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