This Saturday July 3rd, the 10:00am class time will be designated for a 5K run.  This run is open for both Sweat
Shop members and non-members, all ages, and it’s free.  The route will be the same one we did last summer, starting from the Sweat Shop, going down the Contra Costa Canal Trail, around the pond at Heather Farm Park, and then back to the Sweat Shop.  

There will be a 9am class as usual, so feel free to do the class at 9am, and the 5K run at 10am.  Refreshments will be on hand for participants and spectators. 

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Friday’s WOD:

A.) Work up to 2 Rep Max on Overhead Squat

B.) “Nancy”
5 Rounds
403m Run
15 Overhead Squats

results:

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Saturday’s WOD:

3 Rounds
403m Run
13 Deadlifts
13 Toes to Bar

*at some point complete (1) set of 20 DB Thrusters

results:

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