7.31.2016

Monday 08.01.16

Coach Jacob in a glider
Monthly CrossFit fees are due TODAY.
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RAGBRAI finished up in Muscatine this year and we hope you all had a chance to enjoy the festivities around town. It was a beautiful weekend to get outside.

WOD
5 Rounds
THREE 3 sec pause front squats 
(last 3 sets at least 75 percent of 1 rm)
--
8 rounds 80/60--4 min intervals
20 m sandbag lunge
10 sandbag floor press
5 sandbag getups switch side each round
**5 total rope climbs

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