Monday – 180507

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ANNOUNCEMENTS

  • Spring Fling Registration is open!!!
    • The gym will be closed Friday through Sunday for this event (5/18-5/20)
    • WODs ANNOUNCED
    • We need volunteers!
      • Sign up on the back board!
    • Cash & Prizes for winners!
    • CLICK HERE TO REGISTER

SWOD

Deadlift
Warm Up Sets
2 x 5 reps @ Empty Bar
1 x 5 reps
1 x 3 reps
1 x 2 reps (skip if final load is < 300/200)
1 x 1 reps

Working Sets
2 x 5 reps @ 75% or +5 lbs from last time
1 x AMRAP @ 75% or +5 lbs from last time

WOD

“Helen”

3 rounds for time of (15 min cap):
Run 400m
21 KB Swings (55/35)
12 Pull Ups

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