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Thursday January 9:

Open Gym/Rest Day 5:30am-8:00pm On Ramp 1 5:30pm-7:00pm Please refrain from using the gym during this time!

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Tuesday November 19:

Dynamic Warm Up Front Squat 5x2 at 90% 1,000m Row 15-12-9 Thrusters (95/65) Burpees to 6" target 1,000m Row Cash Out: RDL 3x8 (135/95), 3 Rounds - Plank w/ side steps 45 Sec, 15 Sit Ups, 15 Second L-Sit Hold

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