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Workout of the Day

Tues, Oct 16th

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Because of unforeseen circumstances we are down to two strong ladies competing at the Femme Royal in Napa this Sat.  The comp is at Crush Fitness and should start around 9am.  Come give some support to Jen B and Natalia who will be repping 38 North all day at the comp.  They will be bringing down an E-Z up and the banner so they will be easy to find.  Cleans and Jerks were on point.  So big improvement from Rachel A on the movement.  Casey C hitting 265 for the complex!!  We got a longer grinder in store tomorrow.  Pace yourself, keep your head down, and keep moving.
A) 3 Min Row/Assault
Every :20 sec for 3 min
Bear Crawl
Hollow Swing
Ring Row
1 Min Jog
B) 12 Min EMOM
1st-6-9 Dumbell Z Press
2nd-1-5 Ring Muscle Up’s (scale Strict Pull & Ring Dip or RR and Ring Dip)
C) “The Gold Rush”
18 Min AMRAP
25 Wallball’s 20/14
15/11 Assault Cal
10 Chest to Bar Pull-ups
25 Kettle Swings
15 Box Jump Up and Over
10 Handstand Push-up (scale to Strict DB Press)