August 26, 2017

To our long time member and competitor, Carlo. You and your family will be truly missed as you move onto bigger and better things in Washington. Thank you for setting a high standard of Fitness and character inside our gym. May the road you walk be straight.

(POWER HOUR WOD)

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4 SETS:

A1) RIGHT ARM INCLINE DUMBBELL PRESS X12

A2) INVERTED ROW X15

A3) LEFT ARM DUMBBELL PRESS INCLINE X12

A4) TEMPO PUSH UP (3131)

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4 SETS:

B1) KB GOOD MORNING X6 INTO,

100M FARMERS WALK (UNBROKEN)

B2) HOLLOW HOLD X20 SECS

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4 SETS:

C1) CHIN UPS X5

C2) REVERESE BARBELL CURLS X12

C3) HEAVY RUSSIAN TWISTS X25

C4) PLATE RAISE X8

C5) V-UP X10

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