01/19/2017

Sign up sheets are at the Front Desk, please take a couple extra flyers and distribute to your friends!

There is still time to sign up for GAZA!  We have teams that are in need of extra participants.  Contact Shannon (209) 608-6696.

SWOD:

Deadlift

work up to a heavy 5 rep set.

WOD:

EMOM for 20 minutes

Even minutes: 30 double unders

Odd minutes:  10 deadlifts (225/165#)

your deadlifts should be a moderate to heavy weight.  Goal should be unbroken.  Scale double unders with 3:1 singles, but if you are attempting double unders, stay with the 30 reps.

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