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June 18, 2018

4 rounds NFT (not for time) 5 wall squats 5 PVC shoulder passthroughs 5 OH squats w/PVC Overhead Squat (15min to build to moderate triple) MetCon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Focus on what you can control, not the stresses that are out of your

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May 29, 2018 – Memorial Day Acknowledgement

5 rounds for Quality 200m row :30 L arm OH KB hold :30 L arm KB FC :30 R arm OH KB hold :30 R arm KB FC Annie (Time) 50-40-30-20-10 Double-unders Sit-ups To those who’ve lost tier life protecting, serving, and upholding this incredible country, THANK YOU. It is with your sacrifice and honor

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