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Sunday, November 21, 2021

Mauville

The gym will be closed on Thursday in observance of Thanksgiving. We will still post an at-home workout that you are more than welcome to do and post your time.
Friday 11/26, the gym will be open from 8am-Noon for any open gym activities, as well as the traditional Black Friday workout, Clovis, which is a 10 mile run and 150 Burpee Pullups. This workout can be partitioned as desired, or split up with friends!

Strength/Skill:
3×10 Bent Over I’s, T’s, Y’s with 2.5-5lb Plates

Metcon:
100/75 bike cals for time
**EMOM you must complete 5 Deadlifts at 225/155lbs

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Donny Covaciu
11 rds RX
5
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Ian Wilson
Team Wod
4
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Jim Koehler
4000/2000/1000/500 m row
2
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Michael Green
Team wod
4
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Pauly VanderKelen
Bench Press: 5@135, 4@185, 3@225, 2@245, singles @ 265, 285, 300, 310# PR!!!
30 degree incline Bench Press: 10@135 and 155, 9@175, 2x5@185, 5@195, 10 pause reps @ 145# / 12 reps of Cable Chest Fly @ 35,40,45,50,55# / 10 reps of BOBBR into hips @ 135,165,185,205,225,235# / 5x10 Tripcep Pull-down @ 60# / 15 minute VibePlate session.
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Sean Manion
17 RDs - that was rough
6
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