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Reminder that we only have one class on Wednesday, July 4th at 9am. Doors will open at 8:30am, WOD starts at 9am and a potluck will immediately follow the WOD until 12pm. Please bring a dish to share. 

TODAY’S WOD:

A. “Deck of Cards” - Core-centric

*Take a deck of cards, shuffle them, set the clock, draw one card at a time, and complete the entire deck for time. 
Face Cards: 10-counts
Ace Cards: 11-count
Numbered Cards: Face value
Hearts: Burpees
Diamonds: Mountain Climbers (4ct.)
Spades: Flutterkicks (4ct.)
Clubs: Sit-ups
Joker: 400m Run
*Compare to 5/29/18.

B. Strength 101:
“Arms #1”
1) 5 supersets, rest 1 minute between sets:
Skull crushers x 10 reps, increase load
Barbell Curl x 10 reps, increase load
2) 3 sets of 21’s Bicep Curl, increase load, rest 1 minute between sets
3) 4 supersets, rest 1 minute between sets:
Alternating DB Curl x 12, increase load
Single DB, OH Tricep Extension x 12, increase load
4) Glutes: 100 Pelvic Thrusts
*Compare to 6/1/18.

Post time for part A and loads for part B to Members Area or comments.

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