082916

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Zach and Jerusha’s eldest Jonah, and Joe’s daughter Katherine.

Next Monday is Labor Day, and we will only have a 9AM WOD that day. All other classes are cancelled.

Warm up
AMRAP 5:
5- double KB front squat with a 5 count
10- groiners
100M run

Mobility: banded squat hold- 2 mins
Soft tissue: lat smash- 2 mins
front rack stretch & tricep smash- 2 mins

Front Squat
8-6-5-4-3-1-1…
15 mins to find 1RM

AMRAP 8
7 t2b
12 DB goblet squat 50#/ 35#

– REST 3 mins

AMRAP 8
50 double unders
8 db snatch per side 50#/ 35#

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