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Athletes,

Tomorrow, Friday, from 0745-0900 Coach Ali will be at Collier for “Open Gym” if you want to come test a one rep max or do a bench mark WOD. 

We will be hosting a swim WOD at 1000 AM located at Indoor Pool #3.

5 rounds for time of:

Swim, 100 m

Swimming, Kick Board, 50 m

Swim (Underwater), 50 m

10 Pool Muscle Ups

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SWOD

Every 2min for 18min Alternating Between:
8 Bent Over Single Arm DB Rows (AHAP) each arm
16 Alternating DB Bicep Curls (AHAP)
10 L-seated DB Strict Press (AHAP)

WOD

Against a 5min clock
500m Row
50 Kettlebell Swings (53/35)
Max Rep Burpees

Rest 5min and repeat for a total of 2 sets

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