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First off guys want to let y’all know that we will not be open on Monday due to Labor Day! So enjoy the day off and know I’ll be back with a vengeance on Tuesday! 

9a 

Strength 

7×10 back squats – go as heavy as possible in 7 sets 

MetCon 

Diane 

21-15-9 
Deadlifts 225/155
HSPUs 

10a hero wod 

Whitten

5 rounds 
22 kb swings 53/35
22 box jumps 24″/20″
400m run 
22 burpees 
22 wallballs 20/14 

*** show up on time and be warmed up prior to start time. Do 50 air squats and 50 push-ups! You will have the whole hour to do the wod!