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Thursday, February 13, 2020

Cell Phone

With every up in your day odds are good you’ll have just as many downs. Smile at the ups and don’t be mad at the downs, it’s just gravity.
Have a nice little Thursday.
1.) Every 1:30 for 5 rounds 3 clean ext/high pull @ 80% 
note: it’s really not so much of a high pull but more when that bar is floating after the extension, just give that bar a tug trying to connect those elbows behind your back
2.) Cell Phone
3 rounds
15/12 cal Row
5 Muscle Ups
1 Clean & Jerk 225/155lb
*3.) 10 minute EMOM
Odd: 10m Sled Push 45/25lb
Even: 1 Legless Rope Climb
Note: do no ever risk death to complete a legless rope climb in training, ok? Sled push weight is meant to be on the rubber mats and it’s not meant to be fast but extremely difficult so put that plate on and figure out how to move it over rubber.
*4.) 3-2-1-1-1 Snatch Balance, work up to a heavy single
*5.) 12 minute AMRAP
10 weighted Hip Extensions
3 Wide Grip Pull-ups
10 Reverse Hyper
3 Wide Grip Pull-ups
10 Back Extension
3 Wide Grip Pull-ups

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Cassie Christianson
155#, jumping mu
155# pulls
1
0
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Cody Stelmach
7ish (205,205,225)
185# high pulls
3
0
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Dusty Neubauer
7:32 @ 205#
205 high pull
5
0
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Eric Hansen
6:45 scaled
155#, C2B/pushups
5
0
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Grace Adler
7:30
Banded MUP, 105#. EMOM @115#..
4
0
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james macco
8:26 @ 165# / MU progression
HP @ 165# & 175#
5
0
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Jim Koehler
7:50 225# c&j, banded ring mu
165# high pulls
2
0
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Jordan Waack
Finished after time cap 195 and 205. All 15 MU though. Whoooo
8
1
Nice work
Megan Vogel
Cancel
Justin Bruehl
5:00
255 hpull
4
0
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Justin Peterson
4:32
235lb Clean Pulls
3
0
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Kelsey Waack
115#, mup
105 high pull
2
0
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Krystal Lowney
6:45 banded MU/105#
95# emom
5
0
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Liz LeCaptain
finished after cap RX
135# high pull
5
0
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Megan Vogel
Finished after cap
MU attempts and a few completed ones! JP gave me a cue and boom it clicked! Thanks bro! High pulls 175#. Core EC and rope climb/sled push w JIMBO
3
0
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Pauly VanderKelen
5:34
245# Clean Pulls / EMOM20 Snatch from yesterday: 5@155, 5@165, 5@175, 5@185# / 86 Burpees & 30 cal Assault Bike from yesterday complete in 7:04 / 5x4 Front Squats @ 245# / 50 UB Strict GHD Sit-ups.
0
0
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Ryne Koehler
8:24 ring pull ups/dips
240 high pulls
2
0
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Sam Goldsmith
10:10 10pullups, dips instead of mu
185 high pull
4
0
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Theresa Rosenquist
8:22**
**Sub’d 3 BOR @#90 E90”}x5 —> sub’d SkiErg/swing R-MU/#205 DL for WOD. PEC: 3x{GHHE/#25 AMSU/Quad sets/10 PU/1 S-PU w/neg.
2
0
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Tina Schmidt
9:57 Rx; high pulls at 145#
Don’t like MU at 0515. Too early for this bird!
7
0
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Yvonne Otero
8:54, mu progressions, 65#
75# high pull
4
0
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