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6
Oct

Monday 100713

Upcoming Events
  • October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast
  • October 26th. 9am to 6pm. Rock Tape Seminar
Monday (10/6)
WOD Prep:
Bird Dog (All Fours) 1 x 10 / Side (Alternating)
 
1. "Nasty Girls"
3 Rounds For Time of:
50
Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
* 15 Minute Time Cap
 
2. 1 Snatch @ 70-75% 1RM
Every Minute on the Minite for 10 Minutes
 
3. Ring L – Sit 4 x 0:15's
* Rest as needed

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