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Saturday November 28, 2015


Hope you're having a relaxing weekend!  





Wed: closing at 7pm (so no late open gym) - regular hours otherwise. 

Thurs: closed

Fri: open gym 8am-11am, no regular classes

Sat: reg class schedule but no open gym, closed at 1130am

Sun: reg open gym hours



BARBELL (930am w coach Ian)





A. For time:



B. 5 min L-Sit work





A. Against a 4 min clock
Run 400m
AMRAP burpees with time remaining
*rest 1 min x 2 sets

B. 4 sets:
15 seated OH press
15 box jumps
300m row

C. 4 sets:
40 DUs
30 sit ups
20 wall balls

D. 3 x 10 ab wheels





5 rounds for time

500m row

50 DUs

15 burpees




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