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Elizabeth

Warmup Grab a partner, a rope, and a KB. See how many Double Unders and Russian KBS’s you can do in 4 minutes. Switch every 30”.   Skill Deadlift 3 Warmup Sets 1×5 @ 80% 2×3 @ 85% 2×1 @ 90%   Skill Option Same rep scheme, light to moderate

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Double Dog Dare Ya

Warmup Teams of 3, 2 rounds 1’ Row 1’ Hollow Rock 1’ Native Squat   Skill EMOM for 12’ 1 Power Snatch + 3 OHS   Skill Option 4 sets A1. 10L/10R DB Step Up 20” A2. 20 DB Piston Press A3. 6-8 Partner Leg Toss   WOD “Double Dog

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Hello Nasty

Warmup 400m Partner Med Ball Run 30 Partner Burpee with Straddle Hop   WOD “Hello Nasty” In Teams of 2: 100 Air Dyne Cals 80 Push Press 45/35# 100 Ring Rows 80 Box Jumps 100 Russian KBS 53/35# 80 Rower Cals 4 x 200m Run - This is a chipper,

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The Chief

Warmup 3 Rounds 50 Bicycle Jump 20 Air Squat 30” Native Squat   Skill Back Squat 3 Warmup Sets 1×5 @ 80% 2×3 @ 85% 2×1 @ 90% -rest 2’ between sets   Skill Option Same rep scheme, light to moderate weight. -between each set, do 2 x 20” Side

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Fourth of July hours: One EPIC WORKOUT at 9:30AM

Join us for an Fourth of July sweat-fest prior to the days festivities! 9:30 am, be there!

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Laundry and Video Games

Warmup Accumilate 1’ in the following postions - Frog Stance - L-Sit or Hang - Front Plank - Side Plank Left - Side Plank Right   Skill 10’ of coach led Windmill practice   WOD   “Laundry and Video Games” 1′ Baby buy in 25/17 Cals 50 Para Hops 50

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4 x 500

Warmup 3 Rounds 200m Jog 8 Toes to Bar 8 Ring Row   Skill 15’ to build to a heavy single Weighted Pullup (any grip).   Skill Option 5 x 5 Negative Pullup (4 sec count). Rest 1’   WOD 4 x 500 Row, rest 1:2 These should be 90%

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Lucky Sevens

Warmup Lunge City   Skill Front Squat 3 Warmup Sets 2 x 5 @ 80% 3 x 3 @ 85% -rest 2’ between sets   Skill Option Same rep scheme, light to moderate weight. -between each set, do 10 Hollow Rocks   WOD “Lucky Sevens” 7 Rounds 7 American KBS

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Grace

Warmup Junkyard Dog   Skill Clean and Jerk Complex, build to a heavy set -Deadlift to Knees, 2” pause -Flat Footed Clean Pull -Power Clean -Split Jerk   Skill Option 30” between movements A1. 4 x 10L/10R KB Goblet Lunge A2. 4 x 10L/10R KB Bottoms Up Press A3. 4

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“I’ll do it if you do it”

Remember to cheer on our very own athletes, Tom and Steven, as they settle their drunken bet made at the finish line of last years’ Ironman! Tom Hasslinger: bib 1541 Steven McGehee: bib 1078 Get some boys!        

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