** REMINDER SATURDAY WE WILL BE MEETING AT ILLINOIS BEACH. IT WOULD BE COOL TO GET EVERYONE OUT THERE FOR SOME ADULT COCKTAILS, GOOD FOOD, AND SOME BEACH FUN.
*** ANOTHER REMINDER THE FARM SHARE WILL BE IN THE HOUSE TOMORROW AFTER 11:30.
**** IF YOU ARE A FEMALE AND WOULD LIKE TO COMPETE FOR A SHOT TO GO TO NEXT YEARS REGIONALS/GAMES PLEASE SEE MIKE OR MOLLY ASAP.
***** HEY GUYS, LONG BEACH PATCH IS RUNNING A POLL TO DETERMINE WHO IS THE BEST GYM IN LONG BEACH. WE APPRECIATE YOUR SUPPORT. PLEASE CLICK THIS LINK, WRITE SOMETHING AWESOME ABOUT US (IF YOU THINK WE'RE AWESOME), AND THEN REMEMBER TO VOTE ON JULY 9TH. WE WILL REMIND YOU ON JULY 9TH. YOUR FRIENDS AND FAMILY CAN ALSO VOTE ON THE 9TH, RIGHT NOW WE JUST NEED ENOUGH PEOPLE TO MAKE A CASE TO GET US NOMINATED!
WARM-UP
400M RUN
25 WEIGHTED ABMAT SITUPS
1 MIN PLANK HOLD
3 WALL CLIMBS
DYNAMIC STRETCHES
STRENGTH
FRONT SQUATS 5X5 @ 83% OF YOUR 1RM
WOD
AMRAP 15 MIN
5 WALL CLIMBS
10 T2B
15 BOX JUMPS (24/20)
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