02.04.2013

Today is Day 1 for our new On-Rampers; Welcome!!! And another big welcome to last month’s On-Rampers that graduated last week and will be joining our regular classes today!!! Congrats on graduating and don’t forget to sign up online to let us know which class you will be attending!

Graduation pictures, last On-Ramp workout, Coach Jeremy teaching GHD Sit ups, & we’ve got a new flag!! Thank You, Sean Kirley,  for donating this Army flag to go along with our collection!!

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OLY: Clean & Jerk (any style) 12×1
STRENGTH:     a.) Back Squat 5-5-5-5-5-5
b.) Jumping Squats 6×5 @ 65#/45#
WOD:        4 Rounds:
20 KB Swings
20 AbMat Sit Ups
* Competitors complete 6 rounds.
 
Midline: Tabata Hollow Bodies 

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