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| OUR VERY OWN BEAST ALICIA! BROKEN FOOT AND DOMINATING., YOU ARE A TRUE INSPIRATION! |
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| 1K ROW CASH-OUT = A GOOD TIME |
- GREAT JOB ON HELEN. ANOTHER BIG TIME ENERGY DAY AT ISLAND PARK. ANYTME YOU PUT RUNNING, KBS AND PULLUPS TOGETHER IT EQUALS A TOUGH LUNG BURNER AS WELL AS GRIP SCORCHER. FOR THE RECORD OUR RUN IS 500M NOW NOT 400M LIKE IT WAS AT KOB SO IF YOU DID NOT PR THAT IS A BIG REASON WHY!
WARM-UP
DYNAMIC LINE DRILLS
SKILL OF THE WEEK - REBOUNDED BOX JUMPS
TEACH
POWER CLEAN
REVIEW RING DIPS STANDRDS
STRENGTH
12 MIN TO FIND 5RM FRONT SQUAT
THEN AMRAP @75%
WOD
POWER ELIZABETH
21-15-9
POWER CLEAN
RING DIPS (135/95)
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| RESULTS FROM 1/30/13 |
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| RESULTS FROM SEP 24TH 2012, LAST TME WE DID HELEN! |
COMPETITORS
TAKE A DAY OFF BUT TRY TO GET IN THE GYM AND HIT SOME ACTIVE RECOVERY. 20 MINS OF ROWING/RUNNING/SWIMMING WHATEVER KEEPS YOU LOOSE. NICE EASY PACE SHOULD BE MAINTAINED. ALSO TRY TO GET ABOUT 45 MINUTES TO 1 HOUR OF STRETCHING!
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| COMPETITOR RESULTS! |
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