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Sunday, September 3, 2023

Trait Du Nord

Labor Day Hours: East gym open 8-Noon for Open Gym activities. No scheduled classes, come and go as you please! West gym is closed.

Skill/Strength:
Every 2 min for 10 Rounds
2×3 Power Snatch at 75%
3×2 Power Snatch at 80%
1-1-1-1-1 Power Snatch adding load each round, working to heavy single

Metcon:
AMRAP 12
15 Wallballs 30/20lbs
1 Rope Climb
-Add 1 Rope Climb each round

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Ashley Engeldinger
29:13
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Mel's Husband
rest day
w/Mel. Jet ski is not a rest day
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Pauly VanderKelen
Straight-Leg DL: 10 reps @ 135,185,225,275, and 2x5 @ 315#
4x10 Shrugs @ 225# alternating with 4x12 Lat Pulldown @ 115# / 3x11 Overhead Tricep Extension with a 100# barbell alternating with 5x10 Lying Leg Circles with empty Tri-Flexors and 3x13 Incline Arm Curl with 30# dumbbells / 3x13 Tricep Pushdown @ 75# alternating with 3x13 Preacher Curl with 30# dumbbells / 3x10 Hammer Curl with 30# dumbbells / Mowed the lawn.
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Theresa Rosenquist
Ellijay GA WOD 1
1/2 mile walk 📉📈- 4R: 30 AMSU - 10 Sq (#18 KB) - 10 push-ups - 2x ⬆️⬇️ 20 stairs w/ #18 KBs …~ 20 min. ROM post.
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