YOGA TONIGHT!!!

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Don’t forget!!! Yoga is TONIGHT at 6:30pm!!! Blake’s stretchy class is quite a bit, don’t be afraid!!!! It’s EVERYTHING you need after a tough week of WODs!!!

WOD
“50 Shades of VCF”
50 Box Jumps 24/20
50 Ring Rows
50 HBBS 95/65
50 K2E
50 Front Squat 95/65
50 Hip Extension
50 Wall Ball 20/14
50 R KBS 1.5/1
50 Burpees
50 Double Unders

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WHEN SOMEONE KNOWS THE PERFECT GIFT….

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Thank you so much for my shot glass with a cape!!!!! It’s PERFECT!!!!

Strength
10min EMOM
5 Deadlift @ 50-60%
3 Burpees

WOD
“Diane”
21-15-9
Deadlift 225/155
HSPU

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WHO ARE THESE CUTIES?!?!?

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Strength
Weighted Lunge
AHAP
Work up to
4×10

WOD – JUMP!!!!
14min AMRAP
100m Run
20 Double Unders
10 Alt. Jumping Lunge
5 T2B

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I MISS JEN AND I WANT BUTTERBEER!!!

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Strength
Bench Press
3×5 @ 65%
3×5@ 75%
2×3 @ 80%

WOD
3 Rounds
200m Run
15 HRPU
20 Wall ball situps 20/14

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