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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:
“To conquer fear is the beginning of wisdom.”
–Bertrand Russell
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Nutrition:
Don’t drink calories. – Not that we’re counting calories, but water should be your main source of refreshment, with herbal teas being acceptable as well. Shun soft drinks, avoid caffeinated beverages, and steer clear of fancy coffee drinks loaded with dairy and sugar.
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Movement:
A. MWOD:
Reverse Hyper – 3×20
B. Weightlifting:
25-30min to build to a Heavy Single Deficit Deadlift
*Everyone will stand on a pair of 45# plates.
C. Metcon:
4 rounds of:
1min Kettlebell Swings (53/35)
1min Box Jumps (24/20)
1min Single Arm Kettlebell S2OH (53/35)
-1min rest-
*Score is total reps completed.
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Accessory and Post WOD Recovery:
A: Accumulate 2 minutes in the L-Sit (scale accordingly)
R: Banded Hamstring Stretch – 2min each side; Reverse Hyper
