Jay Sponz representing in Great Falls Virginia
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Front Squat
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1x 5 @ 80%
1 x 5 @ 85%
2 x 3 @ 90%
1 x 2 @ 95%
* 1 x 6 @ 65%
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* Pause Squat
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Dark and Stormy
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Teams of 2:
10 Rounds (ea)10 Pull ups . 1 works / 1 rest . . L2 5-7 reps, Banded Pull ups
L3 6 Ring Rows elevated feet T1 Same T2/T3 Squats at or above parallel . . Got Dubs? If not, be on the lookout for the 2x a week Double Under Skill Session with Kelly. Classes will run Mondays at 11:15a and Wednesdays right after the 6:30p. Full details will be announced on the Members’ Only page. .. . NEWBIES . A Florian membership is not complete without access to our private Facebook pages. If you have somehow managed to slip through the cracks – apologies. Please friend the following to gain access: . Members’ Only Page – Bill Malcomb Sunday Paleo Dinner Group – Gloria Valentin-Denson . .
