The workout for 7/10/17 is...                                                

  • By Leslie Friedman
  • 11 Jul, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 7/10 is...

Movie Night and Happy Hour this Friday! Come for the 5:30pm class, stay for "The Princess Bride" and some drinks and snacks! Kiddos totally welcome!
https://www.facebook.com/events/1922557234629631/?acontext=%7B%22source%22%3A5%2C%22page_id_source%22%3A275012965900821%2C%22action_history%22%3A[%7B%22surface%22%3A%22page%22%2C%22mechanism%22%3A%22main_list%22%2C%22extra_data%22%3A%22%7B%5C%22page_id%5C%22%3A275012965900821%2C%5C%22tour_id%5C%22%3Anull%7D%22%7D]%2C%22has_source%22%3Atrue%7D

3-position Deadlifts. Stopping at each position for 2 full seconds: Below knee, right above knee, extension. 4x5. Start at 60% 3RM and build IF form is maintained.
(15 minutes)

5 Rounds each for time:
- 12 Chest to Bar Pull Ups (mod: jumping chest to bar pull ups)
- 10 Front squats (135/95) taken from the ground
- 8 Bar-Facing Burpees
rest 1 minute between rounds
(22 minute cap)
Accessory Work:
- Banded Overhead Plate Walk down/back x2

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