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For Time1000/800m Row (or run)50 Thrusters (45/35)30 Pull-ups750/600m Row (or run)25 Thrusters15 Pull-ups500/400m Row (or run)15 Thrusters9 Pull-ups

“Double Isabel”For Time60 Snatches (135/95)

Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5

For Time20 Back Squats (225/155)40 T2B60/40 Cal Row

Partner WOD6 RFT21/15 Cal Bike21 Box Jumps (24″/20″)21 AMSUs *alternate complete rounds with a partner, 3 each.

Muscle Snatch 1-1-1-1-1 Power Snatch 1-1-1-1-1 Squat Snatch 1-1-1-1-1

3 RFT500/400m Row21 Push-ups12 Strict Toes-to-Rings

For Total Rounds/Reps0-5:00EMOM 5:5 Thrusters (75/55) 5:00-10:00EMOM 5:5 Thrusters (95/65) 10:00-15:00EMOM 5:5 Thrusters (115/75) 15:00-20:00EMOM 5:5 Thrusters (135/85) continue adding 20/10 lbs to the bar every 5 mins as long as you are able.

For Time21 Deadlifts (225/155)400m Run15 Deadlifts400m Run12 Deadlifts400m Run9 Deadlifts400m Run

First and foremost, offers the best value for your money, compared to any other type of gym. The primary reason is that we are locally owned and operated, and the goal of the members of our community-based gym is to provide help, support, and encouragement for each other. You’ll find the environment more welcoming and