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Saturday, August 10, 2013

WOD 130810

Pilates 7:15am free to members 20 dolla for non
Free class 8:15a
Regular WOD at 9:15 & 10:15a
Jakes going away party will be at 3pm at Jay and Lori Roberts house
3167 alfa Romeo rd Green Ba
We have a 16 tickets in total to go and watch Cassie and her Green Bay Chill take on Chicago in a Lingerie Football Game. You want in we have a ticket for you on us.

1.) Cycle 4 time
10 Barbell front rack step up (Alternating legs
10 Split Pres
10 Rope Pull Up
2.) WOD
Complete as many rounds as possible in 20 minutes of
185 pound Back squat, 7 rep
45 pound dumbbell Overhead walking lunge, 10 steps (right hand
7 Burpee
45 pound dumbbell Overhead walking lunge, 10 steps (left hand

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Ben Hansen
13:7 + 7 burpees
185#/40#, 135# last 2 rds
4
0
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Charlie Spry
14:5 rnd + 1squat
185/35 ugh sore
4
0
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Eric Hansen
15:6 + 3 squats Rx
3
0
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Jeremy Dashnier
58:Handi WOD EMOTM for 12 min 3 Power Cleans + 1 Jerk @ 135#
Cycle, sub wide grip strict pullups for rope pullups (no rope) No deep squating or Lunging today. Finished up with 100 burpees
3
0
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Justin Peterson
6:12 Rds
Team Ashley, Tyler and me.
3
0
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Natasha Shanle
28:5 rds + 1 left hand oh lunge
135#/35# d800 m run w/ jake afterwards
4
0
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Nick Burgraff
11:7+7 burpees
2
0
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RaLinda Lamberies
15:4+4 lefth lunge
105#/35BRUTAL!
6
0
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Tim Schmitz
7:Pilates
0
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Troy Foley
14:7+6 OHL (left)
3
0
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