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Sunday, November 20, 2022

Paper Birch

Skill/Strength:
3 rounds for max reps of
max rep Med Ball Sit-ups, pick load, 45 secs
max rep Flutter Kicks, 45 secs
Hollow Hold, 45 secs

Metcon:
In 2 min
50 Double Unders/50 Single Unders
10 Power Clean and Jerks 115/85lbs
Max Box Jump Over Step Downs 24/20”
-Rest 1 min after each round
-Repeat for 5 total rounds
-Don’t spend more than 45 seconds on jump roping
-Pick a weight you can do unbroken

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Danielle Sherman
Great garage morning
3
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Eric Hansen
56 box jump overs 95#
3
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Ian Wilson
Did a whole bunch of stuff. Fun Sunday morning!
2
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Jim Koehler
11k m row
0
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Maria Onaindia
99 box jump overs @65#
45s jump rope mix of DU and SU
3
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Mel Sanders
Bar work
Cleans, FS, DL
0
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Pauly VanderKelen
500 meter Row WU
Good Mornings: 10 reps @ 95,115,135, & 155# / 4 rounds of 12 Tricep Pull-downs @ 60#, 25 Lying Leg Circles, and 10 Preacher Curls with 30# dumbbells.
0
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Theresa Rosenquist
ABQ WOD 27:45
5 R4T: 10 cal row/150 SU/1 strict pull-up/KB Complex(16 alt SAS - 8 Cln R->L - 8 lunges R->L).
1
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Tim Sanders
run & bench
5x run 800m rest 3 min. 3:56 best 4:27 worst. bench press per UBC
3
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