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Wednesday 7/1/14

30
Jun

Wednesday 7/1/14

BOX NEWS:

1.) Holiday hours- Friday, 7/3  6PM & 7PM has been canceled.  Saturday 7/4,  8AM Barbell club has been canceled. Special 9AM 4th July WOD.

2.) 30 Day Paleo Challenges starts Saturday, 7/11. More details to come!

3.) Ladies, join us on Sunday, 7/12 at 11:00 AM for a FREE self-defense seminar! Register here: crossfitblackbeard.com/FIGHTBACK

4.) JULY’S FREE MONTH CONTEST: The athlete who works out at the box the most number of times in July will get a FREE MONTH in August! We will be judging by log ins to Mind Body AND submissions to Whiteboard.

 

3 rounds of:

8 Good mornings

Rest 30 seconds

20 Hamstring curls with medicine ball

Rest 30 seconds

60 second: Weighted plank hold

Rest 30 seconds

 

Every 5 minutes for 15 minutes

15 Pull-ups

30 Push-ups

45 Air squats

Record times for all 3 efforts.

 

Coach Ryan with a BIG snatch!

 

 

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