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Monday July 7th

Main – CrossFit Group WOD

Just posting this after wrapping up the PentathaWOD this weekend. So many great moments this weekend. Congrats to all those who competed! Stay tuned on Facebook and on or blog for more about the weekend including some awesome footage and pictures.

Most importantly we want to send a HUGE thank you out to all of the volunteers. There were so many of you and you all worked your butts off. This event would not have been possible without your help. Our community is awesome.

Coach Led – 10 min (No Measure)

Warmup movement and mobility
Follow with 2 rounds of

10 Glute Bridges
30 second Plank
30 second Bottom of Squat Hold (tight back)

Thruster (15 Mins to work up to a 3RM)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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