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Back Squat



3 rounds for time:

5 ascent 15 ft rope climb

10 rep hammer strike, on each arm

15 rep tire flip

**complete 50 double unders before and after the 3 rounds.

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David during todays WOD.

**On-Ramp make up day this Saturday at 9:00 am for Memorial day.  See everyone there!

**Paddle Board WOD this Saturday.  Meet at the gym for 9:45-10:00 am.  We will be done around 12:30 pm.  All other classes are cancelled.

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Squat Clean




reps and rounds for time:

Wall ball 20 / 14 lb

GHD sit-up

Deadlift  185 / 135 lb


**We will be holding a paddle board WOD this Saturday, June 1st.  All other classes will be cancelled.  We will be meeting at the gym for 10:00 am sharp.

**There will be a make up day on Saturday @ 9:00 am for On-Ramp.  See everyone there!

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Goats are weaknesses, and you are only as fit as your weakest link. On “Goat Days” we create individual workouts for each athlete to improve their weakest link. The easiest way to decide what your goats are is to figure out what you would hate to see programmed in a WOD. Think about one to three movements that give you trouble and we’ll help you create a WOD.

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Sean repping out some back squats!

**Regular classes will be closed on Memorial day.  We will be meeting at the gym for 10:00 am to do “Murph”

**We will only behaving a 10 am class on Saturday as well to do “Murph”  See everyone there!