6.29.16

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New t-shirts and tank tops, more info and presale sheet will be at the front desk.

 CrossFit FMS WOD:

1.)  Warm-up

400m run

3rds

  • 10 push ups
  • 10 good mornings
  • 6 inch worms into up/down dog

WOD: 

Bench press

3×3 @ plus 5-10 pounds from last week (85%)

2×6 @75% of today’s weight

then

  • 21 deadlifts  225/155
  • 400m run
  • 18 deadlifts
  • 400m run
  • 15 deadlifts
  • 400m run
  • 12 deadlifts
  • 400m run

 

 

 

 

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