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Congratulations to Katie Tromello, Dominick Cognata, Peter Schiavelli, Alix Furgang, and Carrie Pon on your awesome performances this weekend.

Katie helped lead her team, The San Francisco Fire of the GRID league, to their 2nd victory the season yesterday. While, Dom, Peter, Alix, and Carrie took 2nd in the intermediate division at 2015 Summer Shakedown! Very impressive feats and we are proud of you all!

Fitness-Strength-Community

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WARM UP:

100 Jump Rope Singles

Then:

3 Rounds

10 Pass Through’s

10 Good Mornings

10 Front Squats

10 High Pulls

Then:

Hip Mobility

SKILL:

EMOM 6

ODD: 60 Sec. Front Plank

EVEN: 20 V-Ups (Add Weight Accordingly)

LIFT:

Front Squat

7 @ 65%

5 @ 70%

3 @ 80%

*2 Rounds (7,5,3 then 7,5,3 again)

WOD:

“BANSHEE”

AMRAP 15

30 Clean & Jerks (135/95) (115/75) (95/65) (75/55)

30 Bar Facing Burpees

30 Front Squats

*In Remaining Time Max Effort HSPU

**Score = Total Reps

POST WOD:

Mobilize & Stretch

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