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Remembrance Day

Next Tuesday, November 11 is Remembrance day. We will be reducing our class schedule down to the 5:30pm class only that day. Mark your calendar, and wear your poppy!

Workout of the Day

WARM-UP

Dynamic W/U

STRENGTH/ACCESSORY

Back squat 5×3 E2-3M

WOD

4 Rounds of 4min AMRAP with 1min rest between rounds:

-5 DB Push Press
-7 Burpee
-9 DB FS

RX:  25#/35#
Zone 3: 20#/30#
Zone 2: 15#/25#
Zone 1 – scale as needed

MOBILITY

Band super front rack – 2min/side

Lacrosse ball scapula

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