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Location​​​​​​:2018 Lomita Blvd. Suite 10
Lomita, CA 90717

September 29, 2019

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Gym will be closed Sunday Father's Day.

June 10, 2017

Monday 

Front squats 5x4

 

B)21-15-9 of

Hang squat cleans 135/95

Hand stand push ups

 

Tuesday 

Clean & Jerk 

5-5-3-3-3-1-1-1-1

 

B) (8) 1min rounds of: 

3 thrusters 135/95

(Shuttle sprint if room, or donut sprint),

Max pull ups. (Score is number of pull ups)

1min rest. 

 

Wednesday 

Back squat 5x5

Back extensions 5x5 (weighted by med ball where possible)

 

B)5 rounds 

1 min of box jumps 24/20,

               Wall Balls 24/20

                Cal row. 

1 min rest 

 

Thursday 

Deadlift 10-6-4-3-2-1-1-1-1-1-1 

 

Romina Casamayor and Andrea Lastimosa's bday

6rounds

15 Goblet Squats 53/35

420m Row (400m run)

 

Friday 

Over head pause squats (3 sec)

5x3

 

B)cindy with a whip!

20 double unders (60 singles)

5 pull ups

10 push ups

15 squats 

 

Saturday 

Max out Saturday 

 

B) (partner wod) "panda buddies"

5x

10 toes to bar

20 hang power snatches 115/75

10 box jump overs

20 shoulder to over head. 

 

Sunday/Baby's daddy day 

Closed/Cerrado in honor of Father's Day.  

 

 

 

               

  

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