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07.08.2013 [monday]

July on-ramp starts today! We are very excited to meet all our new members!
Take a look at what we did over the 4th of July weekend: [slideshow] *Camping, hiking, beautiful waterfalls, laying in a waterfall! Swimming in Lake Superior, Glass Bottom Shipwreck tour, and amazing scenery! ┬áMemories to last a lifetime! ­čÖé

Skills & Drills:  30/20/30 (30 squats, 20 pass throughs w/ PVC, 30 OHS w/ PVC)
Max-Effort Lift:  20:00 Backsquat
                  warm up: 10@bar, 8-10@35%,5-10@55%
                  work: 5@65%, 5@75%, 5+@85%
                  back off set: 10@50-60%
Assistant Movement:  Front Squat Medley
                     1x2:00
                      10@30%
                      10@40%
                      10@50%
                      10@60%
                      maxreps@60%
WOD:  AMRAP in 8:00
      200m Run
      10 PSn (Power Snatch) 95/65#
Posterior Chain Development:  GHR 3x6-10

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