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April 13, 2016

12
Apr

April 13, 2016

Anniversary Party

Don’t forget: the day of CharityWOD is also the day of our 7th Anniversary party! Here are the details:

Time: 1 PM
Location: Chuck & Stephanie Sullivan’s house (address to be provided at gym)
Miscellaneous: bring a bathing suit if you’d like. We will provide meat, mixers and a keg, please bring a dish to share and BYOB. Significant others/guests are more than welcome.

So that we have a head count, please sign up at the gym.

We encourage everyone to come. It’s a great time to socialize outside of the gym and celebrate our 7 years!

HAPPY BIRTHDAY SAL!

sal bench 2
The birthday boy

Workout of the Day
Add to warm-up:
Bullet Proof shoulder opener:
-With barbell and foam roller

image1-2

-With Foam roller against wall

:05
For time:
20 overhead squats 115/75; M55+ 95/65
20 toes to bar
30 calories row
15 overhead squats 115/75; M55+ 95/65
15 toes to bar
40 calories row
10 overhead squats 115/75; M55+ 95/65
10 toes to bar
50 calories row
*20 minute cap
*Heats of up to 10

Post-metcon: 
Midline:
3 sets:
10 back extension
1:00 superman

Post your scores to the Whiteboard.

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