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Sunday, July 14, 2013

WOD 130714

For those doing the 9/11 Memorial Stair climb at Lambeau we will be meeting tomorrow at 9:15am at the Bellin Gate at the N Endzone. We can then walk in as a group to register those who have not yet registered at the Verizon Gate at the NW corner of Lambeau Field for 9:30am
1pm Swimming WOD will be hosted again by Nick Burgraff at his residence, 2784 Summerset Circle, Suamico, WI 54173

1.) EMOM for 8 minutes 2 Front Squat @ 80% 1RM. If you do not have a 1RM FS make it heavy but perfect
2.) WOD
7 min AMRAP
10 Push Up
Row 200
10 Push Jerk 95/65l
no res
2 min AMRAP
ME Box Jumps 36/30
no res
7 min AMRAP
10 Push Up
Row 200
10 Push Jerk 95/6
no res
2 min AMRAP
ME Box Jumps 36/30

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Natasha Shanle
24:2+200m/21/2+8 burpees/23
7 min amrap: 10 burpees-200m run-10 WB cleans 16# Then, no rest, 2 min ME knees to feet Then, no rest, 7 min amrap, then no rest, 2 min ME knees to feet --- Fort McCoy is my current hell hole
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Tim Schmitz
7:103# FS
4 Rounds + 10 PU & 34M Row, 75# FS, 36 30 Box Jumps
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