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05.03.2017

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18157164_1380556001990395_7820503025527830138_nCongratulations to Whitney and Michelle on the birth of their beautiful baby girl Isabelle! We can’t wait to meet her!

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:20 x Ring Support
7 x Push-ups
7 x Deadlift
7 x Clean
III. Mobility

“Elizabeth”
Complete 21-15-9 reps for time of
Clean (135/95)
Ring Dips

Notes: Compare scores to 06.02.2016. This is a leaderboard benchmark workout. Enjoy!

Old School Demo Video: HERE

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ROMWOD
“Hidden Dragon”

Samy Daghir

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