Wed, 051618 Fu/Fi

What an amazing challenge! Congrats to everyone who participated.

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Schedule update:

Friday – Sunday

Friday: 5:30a, 6:30a, 5:30p

Saturday- 9a only

Sunday- closed

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Fu / fitness:

A. Push press – 5 and 3rm

B. Amrap 14

14 c2b / pull-ups

28 wall balls 20/14 to 10’

10 dB power cleans 50/35’s

15/12 cal bike

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Post class

Becomplete:

1. Ski erg : 2 x 1500m repeats – rest 4 min build the 1st 500m and hold the effort for the last 1000m

2. kb single arm oh – 50’ static walk. Hold same weight DB in front rack opposite side. X 6 sets each arm

3. 100 banded scap squeezes + 100 banded face pulls + 100 banded up right rows + 100 band dislocates

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