July 4th class schedule: 6am, 8am and 9am only. Regular class schedule will resume on Wednesday, July 5th.

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Skill:
Handstand circles on wall

Strength:
Back squats, 1×5 @65%, 1×5 @70%, 1×5 @75%
Front squats, 1×5 @65%, 1×5 @65%, 1×5 @65%

WOD:
Every 2 minutes for 12 minutes, do: 2 Snatches (squat, 165 lb./105 lb.)

Rest 3 minutes, then 75 toes to bar, every time you break, do: 30 double-unders

Post loads and time to comments.

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LEANFIT:
3 rounds for time of:
8 Hang power snatches (75 lb./55 lb.)
16 Walking lunges
24 Sit-ups
150m Farmers walk (35 lb./26 lb.)
1 minute Handstand hold
400m Run

Post time to comments.

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DE:
For time:
75 Front squats (115 lb./75 lb.), every time you break do: 25 double-unders + 400m run

Post time to comments.

Media:
Monday WOD, July 3, 2017

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