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| AWESOME GROUP SHOT! |
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| WOW! |
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| GETTING PREPPED FOR DOMINATION!!!!! |
* WHERE TO BEGIN? AWESOME DAY AT THE GYM WITH BARBELLS FOR BOOB! WE RAISED $3,774 AND WE RAISED $783 FOR ANGIE LUTZ FROM COPPERMINE CROSSFIT! THANK YOU SO MUCH TO ALL THE ATHLETES/FRIENDS/AND FAMILY FROM CROSSFIT KIP, YOU GUYS ARE ALL AMAZING PEOPLE AND SO GLAD TO CALL YOU OUR FRIENDS. THANKS TO TIM FROM THE DOUGH HUT FOR DONATING DONUTS THAT WERE EATEN IN 25 SECONDS. THANKS TO SORRENTO'S FOR DONATING A CRAP LOAD OF BURGERS AND BUNS! THANKS TO SHAUN "SUPERCLEARY" CLEARY FOR ALL HIS AWESOME PHOTOS.
LASTLY, WE JUST WANNA SAY HOW PROUD WE ARE OF ALL THE ATHLETES AND THE PROGRESS EVERYONE MADE IN THIS LAST YEAR. WE HAD PEOPLE PR'ING ALL OVER THE PLACE AND WE HAD SOMEONE PR OVER 8 MINUTES THATS JUST SICK!
IF YOU THINK BACK TO 1 YEAR AGO WE HAD NO HEAT, NO ELECTRICITY AND OUR EQUIPMENT WAS WIPED OUT. WE HAVE COME SO FAR AND CANT WAIT TO SEE WHAT THIS YEAR BRINGS!
** MONDAY WE ARE BEGINNING BENCH MARK WEEK! GET SOME REST THIS WEEKEND AND BE READY TO CRUSH WORKOUTS ALL WEEK!!!
WARM-UP
400M RUN
10 DEADLIFTS (95/65, 135/95, 185/115, 225/135)
10 WALLBALLS
10 BOX JUMPS
WOD
"PARTNER PERV SUNDAY"
3 ROUNDS
30 PULLUPS
DL HOLDS (225/135)
* BOTH PARTNERS WORK AT SAME TIME.
3 ROUNDS
30 WALLBALLS (20/14)
30 HAND RELEASE BURPEES
* ONLY 1 PERSON WORKS AT A TIME.
3 ROUNDS
40 GAMES STANDARD BOX JUMPS (24/20)
100FT FARMERS CARRY (70/53 EACH HAND)
* ONLY 1 PERSON WORKS AT A TIME!
* SPLIT UP REPS ANYWAY YOU WOULD LIKE.
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| RESULTS FROM GRACE! |
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