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Stand Firm shirt orders are up on the whiteboard if you are interested.
Look for a sign up on the whiteboard for Mayhem on the Muddy, a partner comp, set for later this summer!
WARM UP
Jog 200
2 rds
5 Cal Swim
10 Air Squats
15 Jumping Jacks
Dynamic Stretch
STRENGTH
Strict Press
10 Rep Warm up
5@50%, 3@55%, 2@60%
5@55%, 3@60%, 2@65%
5@60%, 3@65%, 2@70%
WOD
For time:
21 Headcutters (45/35)
21 TTB
100 M Waiter Walk
15 Headcutters
15 TTB
100 M Waiter Walk
9 Headcutters
9 TTB
100 M Waiter Walk
ICING
Jefferson Curl 20 Reps
Deadhang
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