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June 17 2016

NEWS:

* Please pay cash to Annamarie or me if you purchased a Dawn t-shirt. Deadline for this is Monday, June 20th. 

*”Murph” TOMORROW!!! We will have three heats: 8:30, 9:30, and 10:30 am. A Google Document is available for sign ups! More information is in the Facebook group. Please see Lindsay Nosari if you have any questions.

WARM-UP:

WOD:

Part 1:

For Time:

50 Burpees

50 Hang Power Clean #135/95

Part 2:

Spend 10-12 minutes with learning and executing the GHD Sit-up.

Second Progression Today: GHD Sit-up to Parallel

3 sets of 10-12 reps.

FORMAT:

*If you are performing “Murph” tomorrow, my suggestion is to either 1) take a rest day today or 2) come in and do mobility/row/etc.

*If you would like to come in to do mobility and row, please use the small side of the gym and do not interrupt the classes that are going on!

SCALING:

 

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