Monday – 170327

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ANNOUNCEMENTS

  • Physical Therapy TONIGHT!!!
    • Dr. Ed Bloom will be in the gym tonight (3/27) from 6-8pm offering screens, dry needing, graston and more.
    • Screens are FREE, dry needing and graston are $15, graston only is $10.
    • Comment on our Facebook post, by clicking here, with your desired time to sign up for your 15 min spot between 6-8pm.
  • Double Under Clinic!!!
    • Saturday, April 15th from 11:15am-noon
    • Cost is $20 and includes a Jump Rope – limited to the first 10 athletes that sign up
    • Whether you’re struggling with Double Unders or wanting to take your skills to the next level, our guest Coach Stephanie Benitez is here to help!
    • Register Here

WOD

4 rounds for time of (12 min cap):
Run 200m
3 Man-makers (40’s/25’s)
9 Knee to Elbows

SWOD

Back Squat x 20 reps

Note: This is to be done unbroken, you may not set the bar down and you should not rest for long periods of time. The first time you do this, start at 60% and add 5 lbs each time after that. If you fail, reduce the weight by 20 lbs and continue to build up 5 lbs each time from there.

Cash Out

Run 800m or Row 1000m at a cool down pace

 

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