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NEWS

WOD – Friday, July 28, 2017

By dennis | In Classes | on July 27, 2017

Announcements

Summer Series Week 2 is here! Join us for the fun 6PM – 9PM on Friday. The only afternoon classes are 4:30PM and 5:00PM QuickFit. Catch up on last week’s fun with this amazing video produced by Trevor Gerland!

CrossFit

Strength

Tempo Overhead Squats – 5 sets of 2 @ 33×1 (Three second down, three second hold at bottom, fast up, one second hold at top)
Start around 50% 1RM and build if appropriate

WOD

3 Rounds
AMRAP 3
7 Chest to Bar Pullups
50′ Walking Lunge

Rest 60sec after each AMRAP 3 (11 minute total)

Beginner: 5 Banded Strict Pullups
Intermediate: 4-7 Chin Over Bar Pullups
Advanced: Rx

QuickFit

EMOM 20
1 Minute Bike
1 Minute Slam Balls
1 Minute Jump Rope
1 Minute Air Squats
1 Minute Rest

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