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Front Squat
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Establish a 3RM
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You will need your 3RM and your estimated 1RM by next Monday, April 13th ( Estimated 1RM = Wt x 3 x .0333 + Wt ).
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EMOM-14
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30 Double Unders
:40 Plank
odd / even
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CV 50 Double Unders, Accumulate :40 in L-Sit
L2 Singles x2
L3 Singles, :40 Sit ups
T1 FS – Moderate Weight, 5×5
T2/T3 FS – Moderate Weight, 5×5 @ or above parallel, Bridges
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The LBNC’s Macros Meeting is this Tuesday @ 7:30p
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Bring a Friend Day is this Saturday!!!
Tired explaining what it is you do at the gym for 3 hours when class is only 60 minutes? Just show ’em!! This Saturday, all 3 of Saturday’s classes will be a Newbie friendly Team WOD. You will partner with your guest and guide them through their first Florian experience.
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Bonus
You will be rewarded with a pair of Nanos for each guest that signs up for the Foundations Program.
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