7/20/15 Hammer Time!! (See below for this week’s schedule changes in red)

Leeann, Joy, Raechel and Lauren working their over head walking lunges!

Leeann, Joy, Raechel and Lauren working their over head walking lunges!

SWOD:

Back Squat (add 10# to your base)
Bench Press (add 5# to your base)

5@65%
5@75%
5+@85%

WOD:

3 rounds for time

50 Sledgehammer Swings (25 each arm) (alt exercise would be slamballs)

100m Dumb Bell Farmers Carry (go heavy, but do this without setting the Dumbbells down)

20 burpees

**For each time you put down the dumbbells on the farmers carry there will be a 250m row penalty after the workout.

SPECIAL GAMES SCHEDULE THIS WEEK!!! This week will present an excellent opportunity to vary your routine!  If you’re normally a morning exerciser then Thursday is the day to switch your routine!  Thurs will be pm classes only. Friday will be a great opportunity for a morning gym session if you’re accustomed to the warm afternoons, as we will only offer morning hours!

 Coaches Allison, Nic, Shan, Hilde, and Seth are all off to the Games this week for staff development! Fellow members Jeff, Americo, Rajah, Suzy, Cheryl and Chasity will also be joining the excitement. All business and no pleasure :)!!! Lol Tune in for live coverage Friday, Saturday and Sunday!  We promise to bring back as much swag as possible to our awesome members.

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