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Thursday, March 19, 2015

Geodude

Tonight 7pm WORKOUT 15.4 is released and shortly afterwards we will take it on.  Please join us for the release of the workout and if you’re feeling up to it be one of the first in the world to do it.
This video is a pretty good representation of our attitude towards what we do and why we do it.  Watch it!

1.) With a 60 minute running clock
:00-:10 Snatch warm up sequence from squat position with bar set just behind knee.  10 Triple Extension, 10 Power Snatch, 10 Snatch, 10 Overhead Squats & 10 Duck Walks
:10-:25 Quad Smash
:25-:35 100m Shuttle(10m)/10 Burpees/1 Rope Climb
:35-:50 Thoracic Spine Smashing/Lat Smashing
:50-1:00 10 Rings to hips/25 DU’s/10 Ring Dips
2.) 7 minutes alternating every 30 seconds Hollow Rock/Superman
3.) 30 minutes mobility
4.) 7:45pm WORKOUT 15.4

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Bill Hoisington
Done
10
0
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Jordan Heider
Done and smashed.
6
0
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Mark Davis
adequately smashed
10
0
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Pauly VanderKelen
Complete
0
0
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Robin Mueller
Done.
10
4
I left egg cartons on top of the water bottle machie for you
Andy Glawe
I grabbed em! Thank you :)
Robin Mueller
I grabbed em! Thank you :)
Robin Mueller
I left egg cartons on top of the water bottle machie for you
Andy Glawe
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Ryan Froelich
CrossFit South (Athens, GA)
6
0
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Theresa Rosenquist
A. 2 (#15/#35) B. 4 C. 3
EC: Tabata HR/SM (8), 30 extra MOB, 60Yoga
1
0
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