Thursday
WOD

Deadlift 3-3-3-3-3

Then,

Complete the following for time:
30 Medicine-ball cleans (M: 20 lbs, W: 14 lbs)
30 Ring dips
30 Medicine-ball cleans (M: 20 lbs, W: 14 lbs)
30 Chest-to-bar pull-ups
30 Medicine-ball cleans (M: 20 lbs, W: 14 lbs)
30 Push-ups
30 Medicine-ball cleans (M: 20 lbs, W: 14 lbs)

Strength
Establish 1 rep max bench press

Then,

Complete 3 rounds of max bench press @ 65%

Then,

Complete 4 supersets of:

10 Elevated ring rows
10 DB lateral raises
10 Barbell curls

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NOTICE
SCHEDULE CHANGE
Starting this month we will no longer run the 7pm class on Friday.  On all other days, the 7pm class will stay active.
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Supervised Kids Room Hours Closing
We regret to inform you that the Kids Room no longer has supervised hours.  Unfortunately, the demand for supervised hours is not high enough to keep the hours active.  We apologize for any inconvenience this may cause.  If you have any paid visits that need to be refunded, please see the front desk this week.  Supervised hours will run as usual this week on Tuesday, Thursday and Saturday.  In the future, if your child is old enough to be in the Kids Room by themselves, they are welcome to use the room at no cost.
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