Friday – 190510

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ANNOUNCEMENTS

VOLUNTEERS NEEDED – Spring Fling ’19 is in less than 2 weeks and we need your help!  If you able to volunteer please put your name on the south whiteboard.  Thank you so much!

GYM CLOSED – Fri, May 17th – Sun, May 19th the gym will be closed for Spring Fling set up and the event. During this time there will not be any 24/7 access.

SWOD

3 sets of:
Bench Press x 3 reps* @ 5 lbs more than last time
Bottom’s Up KB Press x 5 reps/side @ 2121
Single-arm Ring Row x 10 reps/side

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

WOD

Teams of 2, alternate movements to complete as many rounds and reps as possible in 16 minutes of:
3 Strict Handstand Push Ups
6 Strict Chin Ups
9 Toes to Bar
12 Russian KB Swings (70/55)
15/10 Calorie Row

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