AJ & BUTT CHEEKS…..IN STYLE….

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Reminder for the nooners!!! NO CLASS TODAY AT NOON!!!

Strength
EMOM/12min
AHAP
1 Snatch Pull
1 Hang Power Snatch
1 Hang Snatch

WOD
3 Rounds
400m Run
12 HRPU
9 Pullups
6 Hang Power Snatch 115/85

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TODAY MY BABY IS 23!!!

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I can’t believe I have a 23 year old child….. Rachel you are an amazing girl with a huge heart. I’m so proud of all your accomplishments so far, and I can’t wait to see where you take life!!! I love you baby girl!!!

Skills….

WOD
20min AMRAP
200m Farmer’s Carry 45/30
5 Burpees
10 Ring dips
20 Lunge w DB (walking or reverse Lunge, YOUR CHOICE!!!)

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GIFTS OF WONDER WOMAN CHOCOLATE BARS WILL GET YOU FAR IN THIS WORLD!!!!

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Thank you Jen!!!!!

Press
3×5@ 55%
2×5@ 60%
2×5@65%
2×3@70%

WOD
3 Rounds
200m Run
10 DB Push Press 45/30
20 Hip Extension

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WARM WEATHER PSA….

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Warm weather announcement!!!

Hey guys!!! One of the side effects of creating awesomeness is sweat. Combine that with warmer weather and we need to be conscious of that!!

Let’s make sure our “shared air” stays as odor free as possible. This means fresh workout clothes, clean workout gear that has been dried (outside of a gym bag), deodorant and/or a recent shower before coming in.

“Awesomeness should be shared, but stinking ness should be eliminated.” Jeremy Jones

In addition, please be conscious about your hydration levels. Our workouts are intense; you MUST be properly hydrated if you wish to stay healthy. It is YOUR responsibility to keep your body healthy & hydrated so you can maintain this level of fitness without illness or injury.

Ok I’m done for now….

WOD
8min AMRAP
10 Deadlift 135/95
10 BOB
Rest 2min
8min AMRAP
10 Deadlift 135/95
20 Abmat situps
Rest 2min
8min AMRAP
10 Deadlift 135/95
30 Double Unders

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