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Saturday, July 18, 2020

Breakwater

Please join us this morning for our free Community Workout at 8:15am. For those of you looking to find some fitness in these crazy crazy times we are the gym that will gladly provide that for you!
Have a great Saturday friends!

1.) 3 x 10 UB Back Squat, every 2 minutes. Heavier than prior
UB means no resting on top.
2.) Breakwater
1 minute on 1 minute off for 20 minutes
5 Hang Power Snatch 135/95lb
5 UB Chest to Bar Pull-ups
Extra Credit:
1.) 5 rounds

with partner
15 Sandbag Cleans 150/100lb
9 Rope Climbs
12 Sandbag Cleans 150/100lb
7 Rope Climbs
9 Sandbag Cleans 150/100lb
5 Rope Climbs
2.) 3 rounds
12 Back Extension
12 Bent Over Barbell Row 115/85lb (supinated grip)
12 Reverse Hyper

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Alex Ebert
BS @ 145, 155, 165.
WOD scaled to 95# snatches
2
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Ian Wilson
Community WOD
1
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Justin Bruehl
Missed one round. Did 5 rds bar mus and 4 c2b
Bs @195,235,285
3
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Kenzie Christy
active recovery day :) ready for tomorrow’s rest day!
community wod
3
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Pauly VanderKelen
HG
HBBS: Worked up to 335#, then 5x5 @ 245# with a 1 second pause in the hole / "Breakwater" complete with 5 HPS + 5 UB C2B + 2-3 HPC every round / Arm Curl: Sets of 10 @ 45, 55, 65, and 75# / Cool-Down bike ride to Josten Park and back / Sauna & Sun :)
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Theresa Rosenquist
Rest day
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Tom Fameree
BS @ 175# 185# 195#
Community WOD
3
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