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Friendly reminder, the 31 Heroes WOD is this weekend, Saturday, August 4th at 9am. A potluck (10am-12pm) will follow immediately after the WOD so please bring a dish to share!!! BYOB! Friends and Family $10 drop-in. Open Gym and the 8am class are cancelled. Email us at info@crossfitfrederick.com, with questions. 


A. 10 rounds: 
30 seconds of rowing for average watts and total time
Damper set @ 4.5. 
Complete 20 Kettlebell Swings immediately after each row.
*Compare to 3/16/17.

B. Strength 101:
1) Weighted Hip Extensions, 3 x 12, *increase load each set.
2) Tempo - Prone DB Row on the GHD, 3x8 @4212, neutral grip, *increase load each set.
3) BB Reverse Bicep Curl, 3x10, no bouncing, *increase load each set.
*increasing load should only occur if the proper range of motion is achieved for the exercise. 
*Compare to 12/7/17.

Post total average watts, total time, kettlebell load for part A and loads for part B to Members Area or comments.