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Wednesday 150902

NOTICE: Next week we will be hosting concussion testing for the OGHA. Wednesday SEPT 9th evening’s 7:30pm class will be cancelled. All other classes are running as normal.

1. Deadlift 10-5-3-5-10 2

Notes: If your back position cannot be maintained from the floor, deadlift off risers.

2. For time:

75 sit-ups

50 Kettlebell swings

25 burpees

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Tuesday 150901

5 rounds for time of:

Advanced

15 chest-to-bar pull-ups

Run 400 meters

15 strict handstand push-ups

Intermediate

15 jumping chest-to-bar pull-up

Run 400 meters

15 box supported handstand push-ups

Baseline

15 ring rows

Run 400 meters

15 push-ups

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Monday 150831

1. Back Squat – 5×7 reps
2. Press – 3×10 reps
3. For time: 1000m row

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