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Sunday, August 28, 2016

Slick

Pool WOD at the Soletski Residence tomorrow. Check the FB page for the exact time and address.
Have a great Sunday!
1.) 5 rounds (15 minutes)
7 Strict Chest to Ring Pull-ups
note: must use false grip
20m Handstand Walk
note: scale with 1 minute handstand hold or whatever progression you are currently at
10 Back Extensions
2.) Slick
7 minute cap
1 50m Lap (around the pillars)
7 Burpees
3 50m Laps
7 Burpees
5 50m Laps
7 Burpees
3 50m Laps
7 Burpess
1 50m Lap
7 Burpees
rest 3 minutes
7 minutes to find 1RM Clean
3.) 7 minutes alternating every 30 seconds hollow rock/superman
note: you should all really be doing this.

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Amanda Zeamer
am-granite games team work with kim and t
pm- 25 db thrusters at 25#, rest 1:30, 50 alt snatches, rest 1:30, max effort squats and situps for 1 min
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Anne Hoffman
3rds +pu's & hs hold
6:09 110# clean failed 115#
4
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Jennifer McFall
115lb clean, failed 120lb
Need to work on ring pullups
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Jill Schumacher
5 rds...of realizing I need to work on my strength. 🙄 Sad .7min. Sub/ bike for laps. #75 clean
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Marlene Hall
115 clean fail at 125
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Pauly VanderKelen
Pool WOD at the Soletski residence!
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Rachel Meyers
2 mile run :)
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Theresa Rosenquist
TeamWork w/ Zeamer & Kim.
Lots of Cl&Jks @ #75, syncro Burpee practice, -> 1.5 mile w/r (18:06 😕 but gotta start somewhere), Butterfly & HSPU skills, Reformer.
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