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Saturday, February 25, 2017

Light Bulb

Nice work on 17.1 today. A few backs were lit up and that makes me not happy. So, we are going to muscle snatch, it just is what it is but remember a muscle snatch is still initiated by those hips of yours. Arms stay long until that hip is fully extended then pull that elbow to the ceiling. Another flaw I noticed today was not unlocking those knees prior to bringing that db back down. If you key in on those two elements you’ve just cut those odds of a blown up lower lumbar to 100 to 1 instead of a guarantee. Sunday 12pm will be our next go at 17.1. 
I’ll be in tomorrow morning for the 9:15am class if any of you would like a review of this at any point during class. You all know how I love to talk during my workouts:)
Happy Saturday!
Will it make you happy if I tell you my back is 100% fine but my traps hurt like hell?
Amy Zynda 9:41AM on Feb 25, 2017
1.) 15 minutes
10 Back Extension
15 Hip Extension
10 Free Standing Handstand Push-ups 
Note: substitute tri-pod to headstand if unable to accomplish free standing hspu. Take your time on the back ext and hip ext do them well please. 
2.) Light Bulb
3 rounds 
Row 21 cal
21 Thrusters 95/65lb
21 Toes to Bar
note: 14 minute cap
*3.) 50 GHD Sit-ups 
*4.) 3 rounds
10 GH raise
10 Reverse Hyper

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Angel Anderson
5 mile Airdyne + some mobility
Easy active recovery day. Did some hip mobility, hamstring smashing, some GHDs, and an easy 5 mile airdyne. Then cheered on Johnna through 17.1!
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Ashley Bourgeois
2+ 5 thrusters 55# scaled t2b
55# was probably a bit excessive for me. Oops 😰
12
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Ashley Peterson
11:28
0
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Brian Toole
Free WOD
10
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Chris Ness
Snow Blowed 13 driveways for ⌚️ and 💰. Lumbar is sore.
9
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Eric Hansen
18/21 thrusters last rd 75#
8
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Erin Buntin
2rd+15T2B
Free WOD with girlies.
8
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Grant Soletski
3 rounds of fun stuff then 2+1t2b
Just moving around today
11
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Hannah Fameree
Free WOD
0
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Jamie Neubauer
17.1 done 18:26 rx
12
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Jenna Hanson
Free WOD then 30 minutes on the bike
6
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Kelsey Waack
Free WOD
3
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Michelle Johnson
2+ 18 T2B
9
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Omar CruzRivera
Rest day
4
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Paul Mantz
My spine is fine but I can feel every muscle in my back.
3
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Rachael Salata
Just moving today. Literally. 4x15 Hip Ext/RH/GM. 5x8 SRD/STTB. 10x1:00 run, 3x10 HSPU/squats.
11
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Ryan Froelich
10GHD/15BE/7HSPU x5 (UWGB gym)
Row/Thrust/T2B (2rd cap)
6
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Sylvia Christensen
Did stuff with a drill
Habitat was pretty hip, let's do it again fam
4
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