* ANOTHER PACKED HOUSE AND SICK ENERGY AT THE GYM TODAY! GREAT JOB TO EVERYONE WHO COMPLETED LURONG WOD 1!
** THIS WILL BE THE LAST WEEK OF 7AM CLASSES, IT WILL BE A SEASONAL (AKA: TEACHERS OFF CLASS)
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| BIG WEDDING WEEKEND FOR OUR KIP FAM! CONGRATS TO JACK AND JOANIE ON THEIR MARRIAGE ON SUNDAY. HAPPY FOR YOU GUYS!!! |
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| KEV GETS 3 TOP 10 FINISHES AT THE PUMP GAMES THIS WEEKEND. GREAT JOB BROTHER! |
- 14 REPS IN 3 MIN!!!! @ 225#
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| 5PM! |
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| 5PM! |
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| 5PM! |
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| 6PM! |
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| 6PM! |
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| GIRLSSS! |
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| BOYSSS! |
WARM-UP
500M ROW
20 STRICT T2B
15 KIPPING T2B
REVIEW AND DRILL POWER/SQUAT CLEAN AND PUSH JERK
STRENGTH
FIND 1RM ANY CLEAN AND PUSH JERK (NO SPLIT)
WOD
AMRAP 10 MIN
ROW 1K
THEN W REMAINING TIME:
10 PULLUPS
5 PUSH JERKS (135/95) (NO SPLIT JERKS/ NO PUSH PRESS)
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| ELEMENTS RESULTS! |
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| RESULTS FROM 9/23/13 |
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| RESULTS FROM 9/23/13 |
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| RESULTS FROM 9/23/13 |
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| 2014 PREP TEAM RESULTS! |
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