07.08.2013 [monday]

July on-ramp starts today! We are very excited to meet all our new members!

Take a look at what we did over the 4th of July weekend:

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*Camping, hiking, beautiful waterfalls, laying in a waterfall! Swimming in Lake Superior, Glass Bottom Shipwreck tour, and amazing scenery!  Memories to last a lifetime! 🙂

Skills & Drills:  30/20/30 (30 squats, 20 pass throughs w/ PVC, 30 OHS w/ PVC)
Max-Effort Lift:  20:00 Backsquat
                  warm up: 10@bar, 8-10@35%,5-10@55%
                  work: 5@65%, 5@75%, 5+@85%
                  back off set: 10@50-60%
Assistant Movement:  Front Squat Medley
                     1x2:00
                      10@30%
                      10@40%
                      10@50%
                      10@60%
                      maxreps@60%
WOD:  AMRAP in 8:00
      200m Run
      10 PSn (Power Snatch) 95/65#
Posterior Chain Development:  GHR 3x6-10

One thought on “07.08.2013 [monday]

  1. Lovely photos you guys, very pretty. Glad you two had a good weekend, it was well deserved. Also holy workout! It was a good one for sure,. I just hope I can feel my legs tomorrow.

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