WOD

A) Build to today’s 2RM Back Squat

• 1-Pause Back Squat
• 1-Back Squat

B) 10 Rounds:

• 30 seconds floor leg lifts
• 30 seconds rest

Box Brief:

• The lurong Challenge starts on September 14th!!!! Go to link to sign up. Weigh ins are this Saturday from 10-10:20am. If you cannot make it then we can schedule a time to come in on Monday. 
• This Saturday we have a lot going on:

1. Femme Royale practice at 9am. 
2. Chases going away WOD at 10:30am. Be ready for a very tough workout. There will be a potluck to follow immediately after. Bring some food!

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Stella!!!

A) Find 1RM Power Jerk

B) 5 Rounds:

• 5-Power Jerks @75% of today’s 1RM
• 10-Burpees

Box Brief:

• The lurong Challenge starts on September 14th!!!! Go to link to sign up. 
• This Saturday we have a lot going on:

1. Femme Royale practice at 9am. 
2. Chases going away WOD at 10:30am. Be ready for a very tough workout. There will be a potluck to follow immediately after. Bring some food!

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“Hotshots 19”

6 Rounds:

• 30-Air Squats
• 19-Power Cleans (135/95)
• 7-Strict Pull Ups
• 400 Meter Run

Kelly is back this weekend!!

*5-Strict C2B Pull Ups between each set

B) For Time:

• 400 Meter Run

Box Brief:

1. Apollo Games registration is open!! Click Read more for the link. 
2. The lurong Challenge starts on September 14th!!!! Go to link to sign up. 
3. Modified schedule this Friday and next Monday. Check out our schedule to see. 

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Kristi and Trey

• 50-Double Unders
• 10-SDLHP (115/85)
• 10-Burpees Over Barbell

Box Brief:

1. Apollo Games registration is open!! Click Read more for the link. 
2. The lurong Challenge starts on September 14th!!!! Go to link to sign up. 
3. Modified schedule this Friday and next Monday. Check out our schedule to see. 

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Kristen

• 500 Meter Row

-then-

45-30-15

• L-Sit (seconds)
• Plank (seconds)
• Sit Ups

-then-

• 500 Meter Row

Box Brief:

1. Apollo Games registration is open!! Click Read more for the link. 
2. The lurong Challenge starts on September 14th!!!! Go to link to sign up. 
3. Modified schedule this Friday and next Monday. Check out our schedule to see. 

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5 Rounds:

• 20-Overhead Walking Lunges (45/25)
• 15-T2B
• 10 Meter Handstand Walk

Box Brief:

1. Apollo Games registration is open!! Click Read more for the link. 

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Slug The Pug

21-15-9

• Squat Cleans (135/95)
• Ring Dips

Box Brief:

1. Apollo Games registration is open!! Click Read more for the link. 

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