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WOD for Saturday, August 10

WODs at 8:30 & 9:45 am
FREE Community Workout from 11 to 11:45 am

PLEASE NOTE NEW CLASS TIMES!

“Second Saturday Series: Rings” takes place TODAY from 12:30 to 1:45 pm. Learn and practice ring dips, skin the cats, ball-ups, vertical holds, iron crosses, ring pull-ups, ring pushups, muscle-ups — and more! 

Strength
EMOTM for 10 minutes
1 clean, 1 power clean, 1 hang power clean @ 50% of clean 1RM

Skill
Max time strict plank hold with elevated feet

Use a medicine ball, bench, or box.

Conditioning
3 Rounds for Time
— Run 400m
— 15 chin-ups
— 15 Sumo dead-lift high pulls (95/63)