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02.14.2014

It’s VALENTINES Day!!!!!!!!!!! You must wear a pink or red shirt with hearts on it, if you don’t you will do burpees! …..just kidding….but that does give me some “good” ideas…
Class times are a bit different tomorrow (Saturday):: 8:30am is the ONLY CLASS. at 10:30 we are heading over to the Special Olympics Polar Plunge, and at 11:30 a group of SUPERHERO’s will be jumping into the frozen pond in support of Special Olympics! Come jump in or just watch 🙂

WARM-UP:  *3:00 AMRAP
           5 DB Press
           5 Single Arm Rows
           5/5 External Rotation
          *3 Rounds:
           5 Good Mornings
           5 Clean
           5 Jerks
STRENGTH:  10:00 to work up to a heavy hover dead lift (no touching the ground)
WOD:  15-12-9-6-3
      Box Jumps
      Clean & Jerk 135/95#

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