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Workout of the Day

Tues, Jul 17th

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B Day shout out to Dustin B tonight.  Dustin the silent assassin!  This guy comes in and quietly puts in work at the 9:30’s.  Dustin is as nice as they come, he is always smiling which adds a great dynamic to the 9:30’s.  Dustin came to us with some CrossFit experience but he has really improved his lifts over the last couple of years.  It is great to have this guy around and I hope he is enjoying his day.  Happy B Day Dustin! Snatches looked great tonight, and a big effort by everyone on that open WOD.  See you guys tomorrow!
A) 3 min Row/Assault
Every :20 sec for 3 min
Bear Crawl
Hollow Swings
Light Kettle Swing
B) 12 Min EMOM (rotate each minute
1st-2 Strict Press (fitness sub DB)
2nd-25 Sec Tempo Dumbell Bent Over Row (4 Sec)
C) “The Shakedown”
11 Min AMRAP
Buy in-75 Double Unders
12 Lateral Burpee’s
6 Full Clean 155/103 (fitness complete 12 Medball cleans)
3 Ring Muscle Up (Scale to Bar MU or 3 C2B/Kip/Ring Row and 3 Ring dip)