Thursday August 4th, 2016

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(Maddy has recently joined our classes and she is great! Here she is in her first group class, which was a tough one.  Welcome to the family!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Level 1 & 2 WOD:

5 Rounds for time:
50 Sandbag Step-ups (20″, 3 plates)(L+R=2)
15 Cleans (135,95)
50 Sandbag Step-ups (20:, 3 plates)(L+R=2)
15 Snatch (135,95)

*There is a 45 minute cut-off for this newest hero WOD



To be completed FGB Style:

3 rounds
Right Side Plank + Hip Dips
Left Side Plank + Hip Dips
Weighted V-ups (25,15)
Supermans (alternate lifting the opposite hand and leg only on each rep)
L-sit Hold
Rest 1 minute


**You have 1 minute at each station to complete as many reps as possible. Once you have completed all 5 stations, you get one minute to rest.  Repeat for a total of 3 rounds. Score is total number of reps completed across the entire workout.

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MOD 1: Step-ups (holding 1 KB at chest (35,20)), Bars (115,75)

MOD 2: Step-ups (holding 1 KB at chest (20,18)), Bars (95,65)

MOD 3:  Step-ups (holding 1 KB at chest (18,10# DB)), Bars (75,55)

MOD 4: Unweighted Step-ups, Bars (45,35)