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Weekly Announcements:
- Murph – Saturday @ 9am – BBQ to follow!
- Don’t forget our Summer Specialty Class Offerings. Especially all you 9am people who love to swing on rings…
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Mindset:
“There will come a time when you believe everything is finished. That will be the beginning.”
–Louis L’Amour
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Nutrition:
Ignore fads. – Fads come and go. Next week some new weight loss trend will come up and a week later it will be gone. Stay the course and go with a way of eating that is time tested and works for you.
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Movement:
A. MWOD:
Reverse Hyper – 3×20
B. Weightlifting:
Deficit Deadlift – 10 sets of 3 @ 50% of Thursday’s Heavy Single
*The focus here is speed while maintaining perfect form, not weight on the bar.
*Perform as 3 fast singles. Set-up with proper form, pull the bar fast while focusing on being explosive, drop, and repeat for a total of 3 reps.
*Everyone will stand on a pair of 45# plates.
C. Metcon:
For Time, with a partner:
Row 5k
*One partner is holding an odd object while the other rows. When the partner holding the object needs to rest, switch who is rowing.
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Post WOD Recovery:
Banded Hamstring Stretch – 2min each side; Reverse Hyper
