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NEWS

WOD – Monday, June 26, 2017

By dennis | In Classes | on June 25, 2017

Announcements

Thank you to everyone who was a part of Summer Series Week 1. What a way to kick off the competition series! Big thanks to go Coach Justin and his crew for planning and executing a great and complex event! Check the standings in the facebook post below:

We’re entering week 3 of the current strength cycle so we’re starting to see some higher percentages. Continue to focus on proper positions, full range of motion, and proper breathing. The higher rep volume from weeks 1 and 2 should have prepared you for these next two weeks. Get ready to get strong!

CrossFit

Strength

Back Squat #3
1 set of 3 @ 60%
1 set of 3 @ 70%
1 set of 3 @ 75%
1 set of 3 @ 80%
2 sets of 3 @ 85%+ based on how you feel

:15 back rack hold at 102.5-105%

WOD

For time:
40/30 Calorie Bike
400m Run
30 Wall Balls, 30/20
30 Pullups

QuickFit

AMRAP 6
Ski 300/250m
20 Box Step Ups

Rest 2:00

AMRAP 6
20 Slam Balls
20 V-Ups

Rest 2:00

AMRAP 6
100 Single Under Jump Rope
25 Air Squats


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