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Congrats to Kristyn, Kat, Paul D. & Paul B. on their awesome performance at the Battle of the Boxes competition! Way to represent!

Join us Monday- Labor Day for our Hero workout! 

Mark your calendars- Yoga Saturday September 16th @ 7am. 

MONDAY

HOTSHOTS 19
6 RNDS
30 Air Squats
19 PCL
7 Strict Pull Ups
400m Run


TUESDAY

Bench Press

AMRAP 15
30 Cal Row
100 DU
10 DB S2OH


WEDNESDAY

Back Squat

21-15-9
Squat Snatch
Box Jump


THURSDAY

AMRAP 4
15-12-9
WB
C2B
*Max Cal A-Bike in remaining time
Rest 4min. 
AMRAP 4
15-12-9
WB 20/14
T2B
*Max Cal A-Bike
Rest 4min. 
AMRAP 4
15-12-9
WB
Pull Up
*Max Cal A-Bike
 


FRIDAY

EMOM 8
3 PCL
3 Front Squat
3 Push Jerk

4 x 20sec Work/10sec Rest
GHD
4 x 20sec Work/10sec Rest
Deadlift 155/105
4 x 20sec Work/10sec Rest
GHD
4 x 20sec Work/10sec Rest
Deadlift 155/105


SATURDAY

AMRAP 30- Partner
Complete full round then switch.
30 OH Plate Lunges
20 KBS
10 Burpee Pull Ups


SUNDAY

5 RNDS
1min. @ Each Movement
Air Squats
Push Ups
Row
Abmat Sit Ups
A-Bike
Rest


BARBELL

Snatch Balance + OHS
RDL

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