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Strength
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Work up to a heavy triple in 15:00.
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WOD
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Complete 4 rounds for time of:
6 Squat clean thrusters, 115#/75
8 Box jumps, 24″/20″
10 Ball slams, 40#/30#
For the squat clean thruster (or cluster as Josh put it!) you’ll start with the bar on the floor, clean the bar into a full squat, then finish with a thruster from the bottom. If you’re unable to complete the thruster and end up having to jerk it overhead, scale down.
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Whitney D.
Hey Evolve Crew, we wanted to let you know about a schedule change on the 4th of July. There will be no 6am or afternoon WODs. The schedule will be:
9am WOD
10am WOD
11am WOD and Open Gym
Usually when we run our holiday schedule the WODs get full. During the regular 11-noon open gym hour, Josh will run folks through the daily WOD as well. If you’re want to hit the open gym, feel free. Please sign up in MindBody!
