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| ROB! |
* GOING AWAY PARTY FOR MOLLY AND I WILL BE ON NOVEMBER 8TH AT THE CABANA. $30 OPEN BAR AND FOOD. STARTS AT 3:00PM.
** Sweatshirt design has been revamped based on feedback from KIP members...we will extend the preorder
Back design will be the same on all sweatshirts...hooded sweatshirts will be front full chest design not just left chest design. There has not been enough light weight zipper ups ordered so we will not be ordering those, (unless 10 more people want one) thanks for your patience with these!
WARM-UP
250M ROW
:30 SEC HS HOLD
EMOM FOR 5 MIN 12-20 V-UPS
REVIEW AND DRILL PUSH JERKS
STRENGTH
15 MIN FIND 1RM PUSH JERK
WOD
3 SETS
500M ROW
REST :90
500M ROW
---REST WHILE PARTNER DOES THE SAME ----
*IF YOU DO NOT HAVE A PARTNER YOU WILL REST 5 MIN IN BETWEEN SETS.
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| RESULTS |
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