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Tuesday 7/9

**THIS WEEK**

Saturday we will be hosting Girls Gone Rx ... this is an ALL DAY event. Athlete check in will begin at 7:20am and the last event will end at 2pm with awards to follow. This means there will be NO Saturday classes Volunteers still needed

Also we will be cancelling Friday 3:30, 4:30, & 5:30pm so we can set up the gym for the event If you can attend the morning or noon classes that day go for it. If you will have to miss Friday due to us cancelling you can do Fridays squats on Thursday if you wish (we will post Thursday and Friday together)


Conditioning "Run DMC" 4 Rounds: 200 Meter Run, 8 Bar Muscle-Ups 200 Meter Run, 12 DB Power Snatches 50/35 (Rx+70/50)


Midline work On the Minute x 9 (3 Rounds): Minute 1 - Strict TTB Minute 2 - Plank Hold (RX+GHD Static Hold - Belly Up) Minute 3 - Banded Good mornings



Volunteers still needed for Saturday

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Friday 9/18

Strength 10-15:00 to build to a 1RM Push Press Conditioning “Karen” For Time: 150 Wall Balls (20/14) RX+ “Heavy Karen” 150 Wall Balls (30/20) Accessory Work (if time allows) 3 sets 12 Dumbbell Bicep

Thursday 9/17

Strength 3 Rounds 10 Dumbbell Curtsy Lunge (each side) 10 Seated Alternating Dumbbell Z-press (each side) 30 second Hollow Hold Gymnastics 10:00 for QUALITY 2 Wall walks :20 wall-facing handstand h

Wednesday 9/16

Wednesday 20:00 to work up to a heavy Snatch (single) Body Armor 3 sets 10 Romanian Deadlifts 20 Front rack barbell walking lunge (10 each leg) Rest 2:00 between sets Midline 3 giant sets 50m double D

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