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04.24.2015

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IMG_7884Introducing the graduates of the April on-ramp class. Please welcome Thomas, Christin, Ann, Heidi, Raul, Holly, and Matt (not pictured) to the community. They’ll be slaying along side you from now on!

Announcements: Bring a Friend/Free Intro WOD will be this Saturday April 25th at 10:00am. Open gym will run 9-10am.

Our May on-ramp begins Tuesday May 5th at 6:00pm.

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
25ft Duck Walk (PVC Overhead)
25ft Bear Crawl
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed before completing the workload below.

Overhead Squat 2-2-2-2-2 (Tempo 32X1)

Notes: Tempo Description HERE

Post loads to comments.

“Spectre”
Complete as many rounds/reps as possible in 6:00 of
10 x Pistols (5L/5R)
10 x Toes-2-Bar
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
10 x Wallball (20/14)
100ft x Bear Crawl

Samy Daghir

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