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2015-07-04
Hero WOD July 4th @ 8am!!
In House Mobility Workshop July 11 @ 8am! 15 person cap, sign up now!
Free SpartanFIT OCR Seminar with Coach Rich.
2 Hour seminar about training for a Spartan Race. Slide show, lecture, and break out workout sessions.
Friday July 10th at 6:30pm
Free to all
July 4th
Warm-up
Dynamic Warm-up
Coach led dynamic warmup
Metcon
Metcon (Time)
For Time

30 Cleans and Jerk (135/95)
*For every 5 C&Js, perform 5 Toes to Bar

800m MB Run

60 OH Squat (95/65)
*Perform 20 DUs(60 SUs) every time the bar is dropped