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| PART OF MOLLYS VALENTINES GIFT! WHAT A LUCKY LADY. |
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| CONGRATS TO THE NEWEST ELEMENTS GIRLS! WELCOME TO THE KIP FAM! |
* TRULY AWESOME JOB TO EVERYONE WHO CAME IN AND BRAVED OUT THE OHS WOD! TECHNIQUE WAS MUCH IMPROVED, ESPECIALLY AFTER ROBS APE SHIT LIST GOT PUT ON THE BOARD!
WARM-UP
DYNAMIC WARM-UP
TEAM ROW
TEAMS OF 3 WILL COMPLETE A 3K ROW SWITCHING EVERY 500M!
WOD
"GUIDO FRIDAY'S LAST DAY"
100 HAND RELEASE PUSHUPS FOR TIME:
EMOM 1 GYM SPRINT THERE AND BACK!
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| RESULTS FROM 2/14/13 |
A. FIND 1RM - 3 POSITION CLEAN + 1 PUSH JERK
THEN:5X1@90% OF MAX
- REST 90 SEC BETWEEN SETS
B. CLEAN PULLS - 5X3 @ 105% OF MAX CLEAN
- REST 90 SEC BETWEEN SETS
C. AMRAP 7 MIN
8 PUSH JERKS (155/105)
10 T2B
40 DOUBLES
REST 10 MIN
D. 100 HAND RELEASE PUSHUPS FOR TIME:
EMOM 1 GYM THERE AND BACK!
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