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Congratulations to Patrick, Dan, Jessica, and Sam on graduating the June On-Ramp Course; Welcome to the community!

ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Deadlift 1RM Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record. 5 x 40% (warm-up) 3 x 50% (warm-up) 3 x 60% (warm-up) Deadlift 1-1-1-1-1RM Notes: Utilize single rep sets beyond the five as needed. The percentage based warm-up is a guideline, athletes should prepare to warm themselves up well with a strategy towards maximizing one rep performance. Adrenaline and over excitement at the words 'One Rep Max' does not represent an appropriate standalone warm-up. Prime yourselves to excel, get some, freaks! Post loads to comments. "Hydro" 4 Rounds for time of Row 250m 7 x Thrusters (135/95lbs) Post scores to comments. Skill Development I. Spikeball Skills... II. Mobilize III. Slay Goats

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3 Responses to 06.23.2017

  1. Pistol Pete says:

    KB weighted Front Squats – 80# x 5
    “Hydro”: 8:52 modified – 200m Run/7 x 30# DB one-arm thruster.

  2. Katelyn says:

    Deadlift 1RM (Saturday make up): 195 (PR!)

  3. Abby says:

    Deadlift: 305# PR!

    “Hydro”: 7:38 Rx’d

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