ROD 070114

Tuesday, 01July14

 

4th of July holiday weekend schedule

  • Thursday July 3rd – regular schedule except there will be no 8:30pm class- BYOB instead…COME & CHILL
  • Friday July 4th – One class at each gym – 9am at NLPN & 9:30 at NLPS
  • Saturday July 5th – regular schedule at NLPS– NLPN Closed
  • Sunday July 6th – Open GYM 9am-12pm

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WORK & RECOVER

 

4 min AMRAP

  • *5 Deadlift
  • 10 BB push-ups

-Rest 2 min-

4 min AMRAP

  • *4 Front Squats
  • 3 Pull-Ups/TRX face-Pulls

-Rest 2 min-

4 min AMRAP

  • *3 Snatch/sntach- pull
  • *6 Dips

 

*  for Deadlifts, Front Squats & Snatch use  BB or KB

* for Dips ues rings, paralletts, bench or box

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