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)
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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