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Saturday, June 25, 2022

Spank you. Spank you very much!

Skill/Strength:
4x500m Row
-Rest 3 min between each
-Make each row faster than the one prior, so donโ€™t start too fast!

Metcon:
3 Rounds
10 Squat Cleans 135/95lbs
10 Kettlebell Swings 70/53lbs

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Danielle Sherman
Fitness
5X4 FS up to 185 | Metcon of rowing, box jump over, front squats | HS walk practice
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0
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Derek Zehms
69
5:45
3
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Jacob Anason
315# front squat (+15# PR)
10 RFT: 10 GHD, 20โ€™ HSW, 200m ski (17:57) w/ Dusty
3
4
Congrats on PRโ€™ing every lift for the 6.9th cycle in a row ๐Ÿ‘Š๐Ÿ‘Š๐Ÿ‘Š๐Ÿ‘Š
Cody Stelmach
I'll have what your having
Mike Cegelski
Jacob Anason
*Youโ€™re
Cody Stelmach
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Krystal Lowney
6:24 (85# / 35#)
Mile run warm up 8:48
3
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Michael Green
Bing bong
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Mike Cegelski
GBB
3
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Pauly VanderKelen
1 Mile Run WU complete in 6:43
45 degree Incline Bench Press: 10 reps @ 95,115,135,155, and 9-3 @ 165#, then a burnout pause set of 10 reps @ 145# / 5x12 Strict GHD Sit-Up with a 25# dumbbell on my chest / Cable Chest Fly: 12 reps @ 40,45,50,55,57.5# / 10x5 Strict Bar Dips for 50 total.
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Tim S.
Bar time
hs and t2b work. 2500m row
1
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