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Mike and David at the 4 pm class.
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Lynette goes hard all the time, every time, very inspiring.
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Dan has made huge improvements in his OHS lately!
Focus: Intervals
Warm-up: 1 round CrossFit Warm-up
Row 500 M
15 x Pull-ups
15 x Dips
15 x Sit-ups
15 x Good Mornings
15 x Overhead Squats
15 x Sampson Lunges
Skill/Specific Warm-Up:
2 x 5 (each hand) x Turkish Get-Ups [demos]
2 x 3 (each hand) x Turkish Get-Ups with overhead squat
WOD:
21 ,15, 9 with 2 min rest between rounds
Turkish Get-Ups with overhead squat
Push-ups