Just a reminder that next Tue the 4th we will only have a 9AM class. I'm not sure what the parking will be like on Pioneer. However we will be open at 9AM and will have a fun little workout. 

Workout of the Day:

1) Coach Led Warm-up

2) 10 Rounds for time of 5 Deadlifts using 70% of your 1RM
10 Overhead Walking lunges with a plate overhead 45/35
15 DB Renegade Rows 50/35 (Alternating Arms)

Notes: here is a link to renegade rows 


3) Stretching/Mobility

Competition Programming:

1) Find a 3 RM Power Clean

2) 5x2 Power Cleans using 70% of above

3) 5x5 Clean pulls using 82.5% of your 1RM

4) Complete as a descending ladder from 10-1 reps of
Ring Dips
Overhead Squats 95/65

5) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277