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05.04.2016

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The 6am crew surprised Brenna (Small Fry) a few weeks ago with a mini baby shower. The community and support that we show towards each other is unlike any other. We’re ready for Baby Stanton!

UPCOMING EVENTS:
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Run
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Snatch Complex
Warm up as needed before working to a heavy weight in the following snatch complex using 4-5 working sets.

Snatch + Hang Snatch + Overhead Squat

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Impact/Focus #2: Barbell Row
Following movement review, complete the following workload for barbell row.

Barbell Row 10-8-5-5-5-5

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WOD
5-10:00 Metabolic Conditioning

Samy Daghir

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