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Saturday, November 19, 2016

Fran

To all the deer hunters out there in the Wisconsin wilderness today be safe and shoot straight. To the rest of you start your morning with our weekly free community WOD. 8:15am it starts and you will be done by 9:15am. Feel free to stick around to watch a regular class if you’re new and would like to see what one looks like. 
Happy Hunting!
1.) Every 90 seconds for 10 rounds 1 Clean
Note: add load each round and start at 70% 1RM Clean & Jerk
2.) Fran
21-15-9
Thrusters 95/65lb
Pull-ups 
*3.) 7 minute AMRAP 
25 GHD Sit-ups 
10 Ring Dips from high rings 
1 Snatch 155/105lb

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Adam Shirek
7:20
successful cleans up to 275 failed 285 twice
8
0
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Ashley Bourgeois
9:30 Fran at 55# thrusters, 90# clean
10# pr on the cleans! Thrusters on the other hand-- ouch
10
1
We'll conquer that front squat piece!!
Theresa Rosenquist
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Betsy Soletski
6:02
Clean to 130# +10# pr from last week's pr
9
1
NICE!👊
Theresa Rosenquist
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Charlie Spry
Free then cleans to 280.
Lily 12#pr clean @ 77#
13
1
BOOM Lily!!
Theresa Rosenquist
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Jenna Hanson
Free WOD
Cleans ^ 135#
11
0
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Jill Schumacher
Fran 7:12 45#. PU green and blue bands. Cleans 85#
9
2
Some good work today!!
Theresa Rosenquist
Thanks for your great coaching! Nice to have a personal trainer!😁👍🏻
Jill Schumacher
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Paul Mantz
Free WOD, up to 235 clean, and 5:50 Fran
Everything hurts
8
2
But in a really good way though right?
Theresa Rosenquist
Oh yeah!!!
Paul Mantz
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Pauly VanderKelen
Prentice WI
1
0
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Shannon VanPay
Cleans to 120# | Fran: 6:29- half pull-ups done with green band
7
1
Welcome to Fran! You done good!!
Theresa Rosenquist
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Sylvia Christensen
155# | 4:23 Fran
7 second PR 👶🏽
11
3
Super job. Next is all tjose PU unbroken.
Theresa Rosenquist
👊👊
Theresa Rosenquist
Goals!!
Sylvia Christensen
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