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Sunday, March 1, 2020

High Altitude

Thanks to everyone that came out for the community workout yesterday morning. More and more new faces every Saturday morning and quite a few are coming back during the week because 1 day a week just ain’t enough! Anyways, we are always looking for new friends to join and if that’s you let us know you want in and we’ll make that happen. 
Have a great Sunday!
Yoga today at 4!
Theresa Rosenquist 2:44AM on Mar 1, 2020
Two studs right there. ⬆️⬆️⬆️⬆️
Megan Vogel 4:19AM on Mar 1, 2020
1.) EMOM for 20 minutes 1 Strict Press with a 5 second overhead hold @ 75% -> 5 kip swings -> 5 knees to chest jumps 
Note: maintain that string line between the sternum and belly button; point toes and reach over the bar on kips; keep that torso up and try really hard to get those knees really high
2.) High Altitude
17 minute AMRAP
21 Dumbbell Thruster 50/35lb
15 Box Overs 24/20”
9 Chest to Bar Pull-ups
*3.) 10 min AMRAP
40’ Sled Push 10/no plate
40’ Sled Push 20/10lb
40’ Sled Push 30/20lb
Continue to add 10lb plates every time you successfully reach 40 feet within the time cap
*4.) 5 rounds 
30 second starting position deadlift hold
12 Reverse Hyper
Note: put some weight on the bar and go in to your setup position, pull slightly and hold for 30 sec, head neutral, lats trying to wrap around your spine

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Brittany Nohr
8 miles of walking in the sunn😎
2
0
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Cody Stelmach
2rds in 7 min, had to leave right at 915
All 20rds ✅ @125# SP
3
0
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Erin Briggs
6 + 21 + 15 scaled (25lb DBs, ring rows).
20 EMOM was mean; didn't want to do anything after that.
0
0
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Kelsey Waack
3 + 12 db thrusters (RX)
75# strict press
3
0
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Megan Vogel
Team WOD
Karl & Christian - great teammates!! Snatch ec. 90%. 140#.
5
1
Snatches on point!
Tom Fameree
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Pauly VanderKelen
Rest Day
Physics 2 Homework
0
0
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Sylvia C
4.5 mi run ❤️
35:38/7:58avg.
3
2
🤸Yay! 🏃‍♀️
Theresa Rosenquist
😎☀️
Sylvia C
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Theresa Rosenquist
HomeWOD & Yoga 🧘‍♀️
ALL things foundational! Strict->neg pullups/planks->Dips/hip circle Abd->Squats/HS holds->GHHE/SB carries->Bulg split sq....
3
0
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