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Friday, March 16 2018

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EMOM Activator: 1st Min: 12/10 calorie row or bike 2nd Min: 15 KBS 3rd Min: 10/8 over the bar burpees 4th Min: rest Repeat one more time for a total of two rounds OPEN WOD 18.4 For Time:

21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk RX Ages 16-54: 225/155 then 315/205 RX Ages 14-15: 135/95 then 185/135 RX Ages 55+: 185/125 then 225/165; Push Press 95/65 then 10 HSPU each round Scaled Ages 16-54: 135/95 then 185/135; hand release push-ups; bear crawl Scaled Ages 14-15: 75/55 then 95/75; hand release push-ups; bear crawl Scaled Ages 55+: 115/80 then 155/105; hand release knee push-ups; bear crawl

REMINDER: We will be hosting The OPEN today at 915AM and 515PM. We WILL have childcare for both sessions. Our regular 915AM, 515PM and 615PM classes are canceled.

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