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March 15, 2020

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Please note

At this time we are choosing to remain open with our regularly scheduled hours.  We are continuing to monitor COVID-19 prevention and closure recommendations. We will update you here or by email if necessary. For now we urge you to implement some simple safe distancing practices when at the gym.  Please do not share equipment during workouts or skill work and clean all equipment after use. Wash your hands when you get to the gym and before you leave. Hand Sanitizer is available at the front of the gym when you check in for classes.[/text-with-icon][vc_column_text]

WOD

AMRAP in 20 Minutes

10 left arm dumbbell hang clean & jerks 50/35 lb
10 right arm dumbbell hang clean & jerks 50/35 lb
20 dumbbell lunge steps 50/35 lb
40 Sit-ups

Workout notes

We have another 20 Minute AMRAP on the menu today. You will be spending the majority of the workout with one dumbbell so choose your weight wisely. You will need to be able to do large sets of lunges with your dumbbell as well as one arm clean and jerks. If one of the two movements are more difficult for you make sure to choose your weight based on the weaker movement. After 40 reps with your dumbbell you will move on to 40 sit-ups. Shoot for a consistent pace that allows you to keep moving for as much of the 20 minutes as possible.

At home WOD

AMRAP in 20 Minutes

20 jumping squats
20 lunge steps
40 Sit-ups

*If you have a dumbbell at home and you’re not planning to come in to the gym, give the workout a try as written!

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