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April 25, 2018

GROUP WARM UP
2 Rounds of
:30 Air bike
5 hinge (empty bar)
5 Hang power cleans
5 Burpees

METCON
3 Rounds for time of:
10 Hang power cleans RX 135/95; Intermediate 115/80; Master55+ 105/65
10 Burpees to a target

STRENGTH
3 Sets of:
20 Russian kettlebell swings
15 Hip thrusts
12 Dumbbell stiff-legged deadlifts
:20 Glute bridge hold
www.youtube.com/watch?v=hV6mCbTESoM

MIDLINE
3 Sets of:
10 Kettlebell dead bug www.youtube.com/watch?v=pXcG0IH2Nkg
:20 Hollow hold

Aaron Vaughn Frogman Swim
For those of you who were members four years ago, you probably remember Operation 300. This organization was the benefactor of our first CharityWOD. They are focused on kids whose fathers lost their lives serving our country.

On Saturday, June 23 in Jensen Beach, they are holding their 7th Annual Frogman Swim. This year they’re adding a run and you can choose to do one or the other or both. Vinnie Burke is already committed. If you’d like to

join him, check out the information at the following link:  https://aaronvaughnfrogmanswim.com/

Murph at the Museum
Registration for Murph at the Museum is now open to the general public. There is still time to get in! Pick up a registration form at the

gym.

Nerd Nite
What do a bellydancer, a martial artist and a shoe painter have in common? They are all speakers at Nerd Nite Vero Beach tonight! Join us

Wednesday, April 25 at 6 PM. This month’s venue is Filthy’s Fine Cocktails. See you there!

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