Wednesday – 190522

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ANNOUNCEMENTS 

  • Memorial Day Murph
    • Monday, May 27th @ 10am (one class only)
  • Memorial Day BBQ
    • Monday, May 27th from 1pm-3pm @ Sol’s house
    • 6420 Brentwood St, Arvada
    • Bring your meat to grill and a side to share!

SWOD

3 sets of:
Back Squat x 3 reps* @ 5 lbs more than last time
2-arm DB/KB Farmer Hold x ME – AHAP
Superman Hold or Rock x 45 seconds
Hollow Hold or Rock x 45 seconds

*Note: On the third set, perform an AMRAP with at least 5 reps. If this is your first time Back Squatting on our new cycle, start at 80%.

WOD

10-9-8-7-6-5-4-3-2-1 for time of (10 min cap):
Box Jump (30″/24″)
10m Shuttle Sprint (5m down & back)

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