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Friday, Jan 20, 2017

Tomorrow: Rain Rain Go Away, We Want A Sunny Saturday!
Happy Birthday Katy B
  

Another Throwdown


Reps
5min AMRAP
10 Wallballs (14/20)
10 Burpees

5min AMRAP
10 Hang Cleans (NHT 65/95#)
10 Situps

5min AMRAP
7 T2B
7 Medball Cleans

5min AMRAP
15 Push Press (NHT 65/95#)
10 KBS (NHT 35/53)
5 Goblet Squats

5min AMRAP
10 Thrusters (NHT 65/95)
33 DU or 100 JR

3 min rest between AMRAP
IACF SWOD: Deadlift 4x3@75%

Chosen as WOD: Fri,Jan 20,2017 Sat,Aug 20,2016
Alisha4+10/4+2/4+3/3+27/2+32 Rx
Brent239 3+18/3+8/4+10/2+15/2  SWOD 225#, 75# bar, 10 (set) walking lunges for DU's
Samantha J3+8/3+3/5+6/2+6/2  14# WB/65# bar/35# KB//K2E/JR
Cristy2+14/2+10/4+11/2+5/2+8  40#bar (down to 35# for thrusters); 10# WB;25#KB
Sharon C10:00am...3 2 1 GO!
Tammy F10:00am...3 2 1 GO!
Misti10:00am...3 2 1 GO!
Angela Bro10:00am...3 2 1 GO!
Jacqueline10:00am...3 2 1 GO!
Jessica Cl10:00am...3 2 1 GO!





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