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| ELLIOT! |
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| THIS HAPPENED! |
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| THEN THIS HAPPENED!! AJ CONGRATS ON THE MUSCLE-UP BROTHER! |
* HAPPY BDAY ANGELA V!!!!!
FRIDAY OCTOBER 10 : KIP SOCIAL AFTER 6PM CLASS...BRING YOUR OWN MEAT! AND ANYTHING ELSE YOU WOULD LIKE TO GRILL UP!
SATURDAY OCTOBER 11 : BARBELL 4 BOOBS AT CROSSFIT FBF!!! 10AM START...NO SIGN UP REQUIRED BUT DON'T BE LATE! BRING FRIENDS AND FAMILY!! DONATIONS WILL BE ACCEPTED AT THE DOOR BUT ARE NOT REQUIRED! WE HAVE 2 PEOPLE WILLING TO CAR POOL SO FAR...LET US KNOW IF YOU ARE AVAILABLE ON THE WHITEBOARD, WE LEAVE KIP AT 9:15AM!
WARM-UP
250M ROW
10 AIR SQUATS
10 WALLBALLS
10 GOODMORNINGS
REVIEW AND DRILL DEADLIFTS
REVIEW AND DRILL HANG POWER CLEAN (MIDTHIGH)
STRENGTH
FIND 5RM HANG POWER CLEAN (MIDTHIGH)
WOD
EMOM 20 (EVERY MINUTE ON THE MINUTE)
EVEN - 7 DEADLIFTS (315/205)
ODD - 15 WALLBALLS (20/14)
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| RESULTS FROM 10/6/14 - PACKED HOUSE AND LOVE IT!!! |
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