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SATURYAY July 23rd

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SATURYAY July 23rd 

8am Boot Camp 

830am EWOD

930am Community WOD

SATURYAY IS OUR COMMUNITY BOAT CRUISE!! Still time to join if you would like, we hate for our members to miss this incredible night out. 6:45pm at Pickering Wharf. Just reach out to Brandi to RSvP. 

EWOD

40 Min Cap

4 RFT 

10 DB Renegade rows (50/35) (35/25)

300m run

10 DB hang clean n jerk

300m  row erg

10 DB bicep curl, to shoulder press, to tricep extension (two hands on one DB)

300m run

10 DB devil’s press 

300m row erg

**Single dumbbell for all movements 5 per side for 10 total reps

Community WOD

3RFT 35min Cap 

– partner 400m run with med ball (share ball) 

– 30 wall balls 

– 20 cal row each

– 30 partner MB sit ups 

-40 MB Elevated Push ups 

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32 Tioga way, Marbelhead, Ma 01945

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Salem, MA 01970-5308

(978) 678-8221

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