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Monday 6am, 745, 9am, 12-1 (OG), 530pm, 630pm

Skill Work: Muscle Ups*

WOD: For Time

5-4-3-2-1 Muscle Ups

15-12-9-6-3 Front Squats 135/95

*2 Ring Rows + 2 Ring Dips per MU (scale)

Reminder:  All Punchcards purchased before August 15 will expire on September 30th.  We have some 13 month old punchcards.  Time to use ’em or lose ’em.

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Sunday 830 WOD/930-1100 OG

WOD:

Shuttle run*
10 DL 315/215
20 HRPU
Shuttle run
8 DL
16 HRPU
Shuttle Run
6 DL
12 HRPU
Shuttle Run
4 DL
8 HRPU

*Scale as needed. Shuttle Run is from the front of the building to the street and back x 2.

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Saturday 830am Partner WOD/930-1100 Open Gym

Partner “Bull”

Two rounds for time of:
200 Double-unders
135/95 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile*

*Scale as needed.  Athletes will divide work load as needed.  Both athletes must run together within arms reach.

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.