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Monday

Head to the Nutrition Blog to see the WLC Wrap Up!  Congratulations to:

Men
1. Dennis Rawlins
2. James Lancaster
3. Thomas Colosino

Women
1. Katherine Doss
2. Melissa Schigoda
3. Megha Upadhyaya

Open gym Uptown after the noon class might start a little late, Jeff has to run to the new gym for opening prep, Chad is coming at 1:45.  If no one is there, it will get closed down for 45 min

Warm up:
Run 400m
10 Roll-ups (not the TTB sub kind)
10 Lunging Samson Stretches
10 Side Lunges

Mobility

Strength/Skill:
10 min EMOM
:15 L-Sit/Tuck and 10 Superman w/ 1 sec hold


WOD:
2 rounds
1 min Wallballs (20/14)
1 min rest
1 min Russian KBS (32/24)
1 min rest
1 min burpees
1 min rest
1 min box jumps (24/20 with step down)
1 min rest
Score is total reps completed