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Saturday, October 15, 2016

Tower

If you have integrity, nothing else matters. If you don’t have integrity, nothing else matters. ~Alan Simpson
Power med ball cleans?
Chris Ness 2:53AM on Oct 15, 2016
1.) Every 2 minutes for 14 minutes 3 front squats with a 3 second pause, add load each round 
2.) Quaker Oats
50-40-30-20-10
Abmat Sit-ups 
Medball cleans 20/14lb
*3.) 8 minute EMOM
25 Double Unders 
5 Burpees
Note: add 1 Burpee each round until failure

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Amanda Zeamer
Free wod
4
0
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Chris Ness
215# 12:38
4
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Jenna Hanson
13:01 RX
FS ^ 125#
4
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Jill Schumacher
Thank you "T" for helping the crash victim with her workout today!!!
0
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Jim Koehler
17:56
205# FS
5
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Michelle Johnson
Free WOD, FS up to 140#
3
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Paul Mantz
Free WOD fun. Then stuck around for FS. ^ 245 #
3
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Pauly VanderKelen
Moving Day!
Work = Force X Distance (Much work was accomplished!)
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Ryan Vidmar
15:34
205 fs
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Sam Scherwinski
Free WOD
5
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Sylvia Christensen
150# FS | 14:06
Wednesday's snatch EC
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Theresa Rosenquist
#195 DL
Did 5×5 DL w/ situps (#155/165/175/185/195) . 30 min AMRAP of BP: 274 @ #65=17,810 total lbs. ("Support the Rack" Fundraiser)
3
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Zach Nasto
11:56
245#
6
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