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15327336_10100236176653548_7172161405095857705_nWe would like to congratulate Kathrin and Mike on their wedding this past weekend! We’d like to wish you both a lifetime of hapiness!

– Our December on-ramp class begins this Tuesday, December 6th at 6pm. Tell your friends!

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Hindu Push-ups
10 x Goblet Squats (24/16)
III. Mobility

Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep maximum Front Squat.

Front Squat 1-1-1-1-1RM

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Complete 21-15-9 reps for time of
Hang Power Cleans (135/95)
Handstand Push-ups

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Samy Daghir

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