Monday – 170703

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ANNOUNCEMENTS

  • Schedule Updates
    • Tuesday, July 4th – One class only at 9am
    • Tuesday, July 4th’s Foundations will be held on Monday, July 3rd
    • Beginning July 3rd the morning 8am and 9am classes will be combined into one class at 9am.
  • 4th of July BBQ at Sol’s House/Amy’s (Gym Momma) B-day party!!!
    • Starts at 3pm and goes till ???
    • Beer, Burgers, and Hot Dogs provided
    • Bring a side to share and any other food/drinks you want
    • 6420 Brentwood St, Arvada, CO 80004

SWOD

Every 3 minutes for 18 minutes (6 sets):
2 High-hang Squat Cleans + 2 Push Jerks (don’t drop the bar)

WOD

Every minute on the minute for 15 minutes:
Minutes 1, 4, 7, 10, 13 – 50m Shuttle Sprint (10m segments)
Minutes 2, 5, 8, 11, 14 – 3 TNG Power Cleans (155/105)
Minutes 3, 6, 9, 12, 15 – 10 Pull Ups

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