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7/3/14 Strength: Dead hangs/HSPU (strict) 5 rounds each of 20 sec on/40 sec off **strict hspu either on the wall or go off the box…..work

7/2/14 Strength: Clean Deadlift 3 reps every 30 secs x 4 min (Use 100% of your max clean) Wod: 3 Rounds 500 m row 25

7/1/14 Strength: Front squats 5×5 @ 80% Rest 2 min between sets Wod: “Black and Blue” 5 Rounds 10 Power cleans 135/95 10 burpees

Due to the amount of rain all of our equipment was exposed to this weekend and some other damage that I need to fix today

If you already did not know today is Coach John Anthony’s last day with us. I personally would like to thank him for all he

6/27/14 1 mile run warm up Wod: Cindy 20 min amrap 5 pull-ups 10 push ups 15 air squats