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The Rock

Top 3 teams from each gym are listed on the competition page and final. The final event workouts will also be posted some time today. Again, great job everyone and good luck this Sunday.

Workout of the Day
Pick a Press
OH Press 5 x 8
Sots Press 5 x 8
Behind the Neck Press 5 x 8
Note: The Sots Press demands excellent mobility in the OHS bottom position.
Single Leg RDL
5 x 8 each leg

50 cal row
40 Slam Ball
30 TTB
20 DB Thruster
10 Power Clean
Rx 35/25 155/103
Scaling Notes: V-ups, Hang position, dumbbells for Power Cleans
For large classes, this can be a staggered start


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