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Monday, July 6, 2015

Sentret

Hope your weekends were all filled with fireworks and family! I’m glad to see you all made it through without getting killed or injured too badly even though the Zynda family tried their best. Amy I’m very thankful you are all ok, that was one heckeva accident.
Let’s have a great week and start it out by running like some baby deer from a hungry wolf!
1.) 4 X 800m Run, rest 3 minutes in between rounds
2.) Back Squat every 2 minutes for 10 minutes 3 reps @ 85%
3.) 100 Sledgehammer Swings
4.) 50 GHD Sit-ups

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Amy Zynda
4:33, 4:30, 4:44, 4:58
Walked a bit on the last one. Neck hurt.
17
4
By showing up for the WOD, you win the workout today!
Tina Schmidt
yeah you do.
Jamie Kemen
yeah you do.
Jamie Kemen
By showing up for the WOD, you win the workout today!
Tina Schmidt
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Anna Schumacher
3:23, 3:28, 3:25, 3:45
260# back squats except for one squat because the bar slipped down my back because sweat
8
0
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Charlie Spry
3:26,3:41,3:44,3:42
315# BS
19
2
Welcome back for now....
Sal Bertuglia
Welcome back for now....
Sal Bertuglia
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Erin Buntin
3:22; 3:18; 3:19; 3:22
210#BS
17
0
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Grace Adler
4:30/4:15/4:10/4:09. 175# BS.
sam- 4:31 run/4:32 run/4:03 row/3:57 row; 125# BS. Jackson-3:38/3:15/3:09/3:13; 175#BS; EC: 800m race vs Scott (2:5?) followed by 2 min ME MU (9).
9
0
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Jamie Kemen
i did not cherry-pick.
somewhere around the 4:30s. Did a bad job keeping track.
4
0
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Jim Koehler
4:15, 4:35, 4:25, 4:50
255# BS
14
0
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Jordan Heider
3:13, 3:15, 3:16, 3:16
up to 175# BS
16
0
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Krystal Lowney
3:52/3:52/3:52/3:50
BS 135#-145# 50 GHDs
18
0
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Laura Schmidt
Row 4x900; 3:04, 3:18, 3:27, 3:48
Light bs @#145
16
0
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Laura VanderKelen
3:20, 3:35, 3:50, 3:50
130# bs
3
0
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Marcie Kyllonen
3:41/3:36/3:31/3:25
125# bs
10
0
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Mark Davis
4:00/4:05/4:00/4:05
165#bs
17
0
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Mary Stueber
4:15, 4:30, 4:15, 4:28
155# BS
17
0
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Michelle Johnson
3:24, 3:20, 3:20, 3:18
175# (4), 185# (1) BS
17
0
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Pauly VanderKelen
3:14 / 3:31 / 3:35 / 3:30
325# HBBS / 100 sledgehammer swings / 65 GHD sit-ups / C2B skill work
2
0
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Sal Bertuglia
4:15, 4:30, 4:25, 4:40
This was all sorts of horribleBS 225#
17
0
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Scott Adler
3:07-3:09
175# bs
5
0
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Steve Kaster
2 runs , 2 rows / 2nd run @ 4:50
315# BS / EC done
16
0
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Theresa Rosenquist
Airdyne, 1 mile
3:05(48 C)/3:05(46 C)/3:10 (46C)/3:11(45 C), BS: 5×5@105, EC: 50 GHSU: 2:00, 100 Sledge strikes @ #10.
11
0
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Tina Schmidt
3:20, 3:20, 3:17, 3:18
215# bs
15
0
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Tony Ebeling
3:17, 3:15, 3:09, 2:55. 305# bs
10
0
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Yvonne Otero
I showed up and ran.
7
0
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