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07.27.2017

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IMG_3502ANNOUNCEMENTS:
1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on Friday July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders by this Friday!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
10 x Hindu Push-ups
III. Mobility

Impact/Focus #1: Pull-up/GHD EMOTM
Warm up as needed before completing the following workload every minute on the minute for 12:00.

Odd: :45 x Max Reps of Pull-ups/:15 Rest
Even: :45 x Max Reps of GHD/Abmat Sit-ups/:15 Rest

Post reps completed for each movement to comments.

Impact/Focus #2: Turkish Get-ups
Against a 10:00 clock work up to heavy single effort of Turkish Get-ups.

1 x Turkish Get-up (Left)
1 x Turkish Get-up (Right)

Post loads to comments.

ROMWOD
“Conquer from Within”

Katelyn

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