Matt Giordano and Laura Pekach are getting married this evening.  All the best to you both!  Enjoy your life together, my friends.

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DAILY TRAINING @ 8am and 9am

"Open WOD 11.1"

AMRAP in 10 minutes:

30 Double-Unders

15 Power Snatches (75)(55)

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COMPETITOR'S TRAINING @ 10am

1)  Dynamic Warm Up (on your own)
 

2) Warm up

5 rounds not for time:

6 Ring Pullups

6 Wall Walks

(scale pullups up to chest to rings or down to bar deadhang)
 

3) Lift – 15 minutes

Find a heavy triple OHS
 

4) WOD

EMOTM for 10 min, perform three power snatches.  ~70% of your max.  Alternate with a partner
 

5) Conditioning

10 x (3 hill sprints immediately followed by 5 strict pushups)

Rest between sets (~1:1)

*will be altered if raining

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FREE COMMUNITY CLASS @ 11am

AMRAP in 15 minutes:

50 Jump Rope Skips

10 Ring Rows

10 Squats

10 Hand-Release Pushups

10 Abmat Situps