** Alternate WOD **
There will be an alternate WOD for those not participating in the LBNC. It will not be posted, so you must show to know
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LBNC Benchmark #1
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CrossFit Total
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Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1
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L2 Heavy Single
T1 Heavy Single
T2/T3 Moderate Wt, 3×5, Squats @ or above parallel, KB DL
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Athletes will lift with their partner and perform the 3 lifts in order. Class will be divided into (4) 15 minute segments. 1st 15 minutes – general warm up & begin warming up your squat
At 3.2.1 Go …. 2nd – Back Squat, 3rd – Press, 4th – Deadlift
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The Florian Holiday Party is this Friday @ 7:30 at The O.C.C.
The Friday PM class schedule will be as follows
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4:30p Class & Open Gym 5:30-7p
No 6:30p Class
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