Wednesday 150603

The 9am class sure knows how to show the love to one of our long time, strong, amazing, friend, athlete, part coach Emily! Emily, you will be missed! Thanks for being such an amazing part of our community. We look forward to your visits and we will be sure to keep your other half (Mindy must be taking the picture) occupied so she doesn’t have time to think about her twin sister being hundred of miles away! Best of luck to you and your family!!!

Dynamic Warm-Up-Mobility
Prepare for..

Run 10 K (6.2 miles)
**Scale as needed**
Row-run . Aerodyne -run  for a hour of power etc..
Well see who our WOD pickers are…
Do Work !!

Competitors or athletes wanting to improve your Fitness level:
10 Min EMOM of:

Odd: 3 Deadlifts at 80% 1 RM
Even: 3 Deficit Hand stand push ups

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