Farewell

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THINGS TO KNOW

FAREWELL

Coach Shelby will no longer be coaching with us after this week.

Please join us on Friday night at 7:30pm

Top Spin Karaoke and Wing Bar on Lakeline (by Dunkin Donuts) to say Farewell!

Saturday

9:30am – Open Gym

Sunday

12pm – Skillz & Sprintz

1pm – ReFlex Yoga

Dynamic Movement prep

 Group warm up 

 

50 frog legs

 

Skill 

Hspu

 

Emom for 5 minutes 

3-5 hspu

 

5 rounds for time 

“12-9-6 Mash Up”

12 hang power clean and jerks, (115/80)

9   thrusters,

6   power snatches, 

 

 MAD MOBI 

Keg stretch

Pigeon

Hamstring up n over

Knee on the wall

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