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Wednesday, October 24, 2018

Mobility with a side of Grit

All good is hard. All evil is easy. Dying, losing, cheating, and mediocrity is easy. Stay away from easy. 
Scott Alexander
Have a nice Wednesday. 
1.) Mobility with a side of Grit
7 minute AMRAP 
25 cal Row
20 Hip Extension 
Piriformis/Hip Mobilty 
7 minute AMRAP 
20 cal Row
15 GHD Sit-ups 
CrossOver Symmetry/Shoulder Mob
7 minute cap
3 rounds 
10 Alternating Dumbbell Clean & Jerk 50/35lb
50m Overhead Single Arm Walk, either arm
Smash thy Quads

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Alyssa DeNoble
✅
5
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Amanda Zeamer
Mobilized
One mile run before-beautiful day out
4
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Christopher Adam
Practice gauntlet wod 3 with Lauren. 3/3 rounds
6
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Jacob Minzlaff
40# adcj & walk
2 rounds 1st amrap 1.5 rounds 2nd amrap
4
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Jamie Kemen
✅
3
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Jennifer McFall
2.5mi run. Lots of stretching
5
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Jim Koehler
Big mobility guy
2
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Kazoung Vue
✅
1
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Laura VanderKelen
✅
Strict press 5x5 @ 70#, PT exercises, 50 banded ring dips, air raid du’s to 30 and back down
2
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Lauren Kalil
Mmmm this was lovely.
Front squat doubles up to 200#, strict pull-ups/t2b/BMU EC, Gauntlet 3 WOD
7
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Liz LeCaptain
Did the stuff!
Strict press/ring dips
2
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Paula Soletski
2 rounds for amraps. Can't remember time for last, did 25#. 3 something?
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Pauly VanderKelen
1st AMRAP: 2 rounds + 5 hip extensions / 2nd AMRAP: 3 rounds + 5 GHD sit-ups / 3 rounds with dumbbells complete in 3:39
Squat triples from Monday: 135 WU, 185 WU, 225, 275, 295, 315, 330# / Left quad tendon got strained, so only 2 reps @ 295 for ME / Sass Pants from Monday complete in 10:24 / All C2B pull-ups and 2 pood goblet hold lunges completed UB / Singles on strict deficit HSPUs with (2) 45s and (1) 25 / Run N Out from yesterday: 4 rounds + 6 bar-facing burpees / All DL UB
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Sylvia Christensen
Much needed! ✅
6
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Timm Uhlmann
Woo! Better than a rest day
3
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