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MONDAY 5.8.2017

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PUBLIC SERVICE ANNOUNCEMENT
PLEASE BE RESPECTFUL OF THE COACHES TIME
THE GYM CLOSES 30 MINUTES AFTER LAST CLASS/OPEN GYM FINISHES
LIGHTS WILL BE OFF AND DOORS WILL BE LOCKED PROMPTLY
STRONG
Warm-up
Alternate Kips and Dips

4 sets of 5 reps of each
Kips on Rings
4 sets of 5 kips
Ring Dips
4 sets of 5 reps
STRENGTH
Bench Press
Empty Bar X 10
40% X 5
50% X 3
60% X 2
70% X 1

4 Sets of 4 reps at 90% of 1RM
METCON-BURN
CONNECTIVITY

Inverted Hollow Hold

3 sets of 0:30 hold
rest as needed

Sub 10 stiff arm band pull downs
Metcon
21 Snatch 95/65
15 Burpees

15  Snatch 95/65
15 Burpees

9  Snatch 95/65
15 Burpees

7  Snatch 95/65
15 Burpees

5  Snatch 95/65
15 Burpees

3  Snatch 95/65
15 Burpees