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Wednesday August 29, 2018 (Sport)

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Announcement: We are excited to officially be switching over to Wodify as our gym management software and workout tracking app. This will be starting on Sept 1, 2018. Tuesday 8/28 will be the last day the workout will be posted on our website. Starting Wednesday 8/29 you can find our workouts in the Wodify app.

Please check your emails for a link to update or create an athlete profile and input payment information. This will allow us to not have any payments back up and stay current with all accounts. If you did not receive an email please let a coach know.

Labor Day Schedule : Classes at 8am, 9am, and 10am 

A. Every 2 Minutes x 6 Sets:
Back Squat x 1.1.1
*rep at the top of the minute, :20, :40

B.  Every 90 Seconds x 8 Sets:
Power Snatch + Snatch

C. 4 Sets:
Single Leg Banded Abduction x 12-15 (each)
Single Leg Glute Bridge x 6-8 (each)
Single Leg RDL x 6 (each)

D. 3 Sets:
GHD Side-Curls x 12-17
Hollow Body Rocks x 35 sec *bend knees if you can’t maintain a hollow body
Back Extensions x 10-12 *slow, hips and low back curling

E. 4 Sets:
10 Sec AB Max Cals
Rest 2 Min

Rest 3-5 Min, x 2 Rounds