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Saturday, September 24, 2016

Haunter

Join us tomorrow at 8:15am for a Free Community Workout! No prior experience needed!

Start your squat warmup exactly 5 minutes into class so get in early to do any extra mobility you might need.

1.) 7 min Band Complex
A. Forward walk 10m – 10 squats
B. Side step 10m
C. Side step 10m
2.) 10 x 3 Back Squat at 85% – every 2 min
3.) 10 min AMRAP
2 rope climbs
20 burpee box overs 24/20
10 knees to elbows
*4.) 15 min EMOM Snatch @ 80%
*5.) 15 min EMOM Clean & Jerk @ 80%
*6.) 7 min hollow rock/superman

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Ashley Peterson
3+2 RC
215# BS
2
0
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Betsy Soletski
2 + 5 K2E 〰 120# 10x3bs
And a round of golf with Zach escorted by Emma and Grace ⛳️🏌
8
0
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Cassie Christianson
2 + some bbo
190# BS
12
0
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Chris Ness
315 BS. 2+2 rope climbs 13 BB0 steps cause they were allowed
9
0
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Cole Cravillion
3 rds legless
9
0
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Jenna Hanson
2 + 10 BOB
145 # BS
9
0
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Jennifer McFall
170lb back squat
Made up lurong WOD 85lb 4+12
8
0
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Jill Schumacher
BS /9 rds 120# 1 rd 130#. WOD 2 1/2 rds scaled
1
0
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Jim Koehler
2 rds. 275 # 10 x 3 back squats
7
0
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Laura VanderKelen
2 rounds + 2 rope climbs & 8 bbo's
Squats @ 160#
6
0
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Marcie Kyllonen
bs 135#
Free wod :)
10
0
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Marlene Hall
10x3 @ 135lbs at Home
9
0
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Michael Green
10x3 260# @the ymca
10
0
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Paul Mantz
2 rds + 10 K2B, 20 BBO, 1 rope climb,
315 10 x 3
6
0
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Pauly VanderKelen
3 rounds + 3 K2E (K2E/RC/BBO)
10x3 HBBS @ 310#
0
0
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Rachel Meyers
10x3 @#135
Free Wod. Thanks for letting me squat with you Marcie!
10
1
Anytime! Thank you :)
Marcie Kyllonen
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RaLinda Lamberies
35 min run/barbell
145# 10x3 bs
5
0
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Ryan Froelich
3+15 BBO (K2E/BBO/RC)
205x5/210x5 BS 10x3
8
0
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Sylvia Christensen
2 + 16 BBO, 190# BS
Two failures on the back squats (frown). 105-115 snatch EMOM
8
0
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Theresa Rosenquist
BP: #95×3}×10
w/ 180 AMSU. Big knee problems w/ jump to the rope.😕😡😢
1
0
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