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Wednesday, October 21, 2015

WOD 151021

Hey kids don't forget these key things to your overall health and wellness in and out of the gym: Mobility, you have to do it or you will break at some point. Eating, you have to do it. Lots of it and if you keep it clean you can eat as much as you want. Paying attention to those pesky little details. Our life is high repetition body weight movements so never think you can stop paying attention to the basics of movement. You want to find your greatest human potential then you gotta treat that body like its the only one of it's kind…..because it is.
Have a nice Wednesday everyone.

1.) Every 1:30 for 15 minutes alternating Strict Muscle Ups/Snatch complex with an empty barbell.
2.) For 20 minutes
Odd minute: 7 Pull-ups/10 Thrusters 75/55lb
Even minute: 1 Wallwalk(N&T)/12 Push-ups
3.) Quad smash/Achilles Smash. Partner or barbell either way just make sure this gets done.
*4.) Row for 20 minutes. Record distance.

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Alyssa DeNoble
Finished all rds. Really horrible push ups tho....
13
0
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Amy Zynda
Fight with Averi 22:??
Rx weight. Banded dips and pull ups.
16
0
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Anna Schumacher
Fight with Averi
16:30
7
0
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Anne Hoffman
7 rds then the clock just went too fast
Red Door Fight w/Averi 24:02 Rx
11
0
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Bill Hoisington
Did some of it.
2
0
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Brooke Allen
I was there
Never got a entire round.
16
0
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Eric Hansen
present
Cant say i did a whole lot...but i was there
7
0
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Grace Adler
14/20 rnds
13
0
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Jamie Kemen
Fight with Averi
red Door, 26:10, RX except for banded dips
17
0
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Jim Koehler
14/20 rds
12
0
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Krystal Lowney
Fight w/ Averi 21:45
Red Door CF
17
0
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Lindsey Koehler
Fight w/ Averi - 19:03
Rx except for banded ring dips.
7
0
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Marcie Kyllonen
20/20 rds
9
0
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Mary Stueber
At home WOD
Gotta love Jurrasic World nightmares and early morning are they real discussions
16
0
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Michelle Johnson
Fight w/ Averi - 16:39
9
0
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Pam Bozec
Did that bit o loveliness
Then off to Red Door for Fight w Averi 24:03 thin band RD!!!
12
0
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Pauly VanderKelen
Rest Day
0
0
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Robin Mueller
Did it.
First round was the only complete round. This was horrible.
12
0
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Ryan Froelich
Did lots of stuff
16
0
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Scott Adler
20 with mods
4
0
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Theresa Rosenquist
Fight w/ Averi - 18
20:14 (scld: RD & WB) -What an amazing little fighter & oh so cute!!
12
0
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Tina Schmidt
Fight with Averi
14:50
14
0
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