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| 2ND PLACE FINISH AT THE DYNAMIX DUO! |
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| I BET YOUR ALL WONDERING - MR. BEAUTIFUL KENNY FROM THE REAL WORLD - PURE MAN CRUSH HA! |
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| SOME OF THE CREW WHO CAME OUT TO SUPPORT! |
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| PERV SUNDAY CREW WORKING HARD! |
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| POWER COUPLE JEREMY AND JO AKA: VIRGINIA AVE 69ERS! |
WARM-UP
400M RUN
20 STRICT RING DIPS
30 STRAIGHT LEG ABMAT SITUPS
TEAM DUCK WALKS W 10 BACK SQUATS AT END
20 KBS (STRAIGHT ARMS - MEDIUM WEIGHT)
STRENGTH
* THE FOLLOWING BELOW IS YOUR WARM-UP FOR YOUR 20RM*
PERCENTAGES ARE OFF YOUR 1RM (PLEASE KNOW YOUR WEIGHTS BEFORE YOU COME IN!)
50%X5
60%X4
70%X3
80%X2
90%X1
(1 SET EVERY 2 MIN)
THEN:
ADD 5# FROM LAST WEEKS 20RM FOR 1 SET
WOD
"HELEN"
400M RUN
21 KBS (53/35) (STRAIGHT ARMS)
12 PULLUPS
*WE DID HEAVY HELEN AUGUST 7TH 2013 W C2B PULLUPS AND 70/53 KBS
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| RESULTS FROM A VERY PERVY SUNDAY! |
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