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**Bring your Favorite potluck dish after the 9am class and stick around to help with a few gym changes!

The Gnome Knows

Workout of the day for Saturday, July 11th, 2015:

25 Min to complete:
3 Sets:
1 Rope Climb 15ft.*
5 Hang-Power Clean @ 60-65% 1RM

800M Run

3 Sets:
1 Rope Climb 15ft.*
5 Hang-Power Clean @ 60-65% 1RM

70 WallBalls

3 Sets:
1 Rope Climb 15ft.*
5 Hang-Power Clean @ 60-65% 1RM

60 Pistol

3 Sets:
1 Rope Climb 15ft.*
5 Hang-Power Clean @ 60-65% 1RM

50 Burpee Box Jump Over

*Subs for Rope climbs: 3 Chest-2-Bar, or Accumulate 30 Sec. Chin-Up Hold + 5 Second Eccentric.

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