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Fellowship Of The Ring

18
Jun

Fellowship Of The Ring

GYMNASTICS WORKSHOP TODAY! 
There are still 4 spots available!

WOD for Saturday 061910 – Click Here For Today’s Schedule 
Clean & Jerk
Warmup:  Perform 3 reps @ 40%, 50%, 60% 1RM
Work Sets:  5 sets of 2 Reps @ 85% 1RM
–Rest–
For Time:
10-9-8-7-6-5-4-3-2-1- Ring Dips
1-2-3-4-5-6-7-8-9-10 Box Jumps

Post C&J Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Clean & Jerk followed by 5 work sets at 85% 1RM.  Use common sense, good judgement, for all lifts.  When in doubt, live to lift again another day.  Movements must be performed with full ROM, ie Cleans received in a full front squat and Jerks locked out overhead.    

OPEN GYM today from 11-12pm!  Make up a missed WOD or work on your lifts!

Upcoming FOUNDATIONS Classes
Starting June 22nd (Tues/Thurs @7pm) — Only 4 spots left!
Starting July 13th (Tues/Thurs @7pm)

Upcoming Events
Gymnastics Seminar — Saturday, June 19th
70’s Big Challenge — Saturday, June 26th 

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