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Monday, July 1, 2019

Quinlan Vos

On the Fourth of July, the gym will be open from 8:00-11:00am for the Hero WOD Scooter. After that, the annual Beer Mile will be at Betsy and Grant’s house at Noon. There will not be a grill out after the Beer Mile this year, but you can bring a dish to pass for a family friendly social.
1.) 20 min to establish 1RM Strict Press
-Don’t repeat a current personal record. Go at least 1lb over!
2.) Every 2:00 for 4 Rounds with :20 sec rest
Row 400m, then Max Effort Perpendicular Burpee Box Jump Overs 24/20″ 
*3.) 4×20 Kipping HSPU
-Rest as needed between sets
*4.) 3 Rounds @ 40% Power Snatch Max
5 Behind the Neck Push Press Snatch Grip
5 Muscle Snatch
5 Power Snatch Balance

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Amanda Zeamer
3,3,3,3 72# for a 2# pr!
Finally out of the 70# rut! Burpee step up and over for foot, accessory work
8
0
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Andrew LeMay
26 BBJO (8,6,6,6)
105# SP (No PR)
7
0
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Ashley Zimdars
77# SP - PR
400m, 350, 300x2 - 9 burpee box step overs
9
0
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Betsy Soletski
4-6 per round. Rowed 300m
5
0
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Bradley Boockmeier
30 of em.
Poopy Strict Press. Not literally. Just not close to PR
4
0
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Christopher Adam
175(New PR since surgery);
8,then didn’t count just chased Pauley .
7
0
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Emma Waack
110# SP- 10#PR
2,2,2,3 burpees; workout w/7:15 crew
12
0
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Grace Adler
115# SP PR
3,2,2,2 burpee step over
6
0
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Heidi Riha
87# SP PR, 4,3,3,3
0
0
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Hollie Bauer
85# PR
3,2,2,3 of burpees each round
4
0
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Jeff Stemper
145 SP
10, 7, 5, 9
11
0
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Jennifer McFall
97lb x2 rep, 102lb attempt x1rep failed 3 times
Burpees 2x2x1x2
7
0
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Jim Koehler
12 total burpee box overs
207# strict press...failed 212 pr attempt
8
0
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Jordan Waack
165# SP
4, 4, 4, 3 burpees
14
0
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Justin Peterson
192lb Strict Press. 5lb PR
8, 8, 6, 9 BBJO (tripped over the box and fell on my face on round 3)
11
0
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Kelsey Waack
90# SP
Workout w 7:15a crew
8
0
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Liz LeCaptain
115# SP - 5# PR!
3/3/3/4 burpees
13
0
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Pauly VanderKelen
10,6,7,9 for 32 total burpees box overs
170# strict press / Failed 175# / *3.) complete.
0
0
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Rachel Meyers
3 SP q2 min #60
Rowed 300m each round 2-4 burpee step overs
13
0
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Sam Goldsmith
2,2,3,3 185# SP not a pr failed at 192
workout at 715.
11
0
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Shannon VanPay
100# SP- not a PR
4,3,2,3
13
0
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Steve Kaster
232 SP 2# PR
13
1
Amazing! nice job
Jim Koehler
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Theresa Rosenquist
#32.5 DB SP (left) #12.5 DB SP (r)👊😃
7 burpees 😳🤪 #SOmuchworktodo
1
0
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Tom Fameree
169 + 1# SP PR
26 box over burpees
12
2
Great work Tom!
Jim Koehler
You’re so immature...
Bradley Boockmeier
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Yvonne Otero
75# SP - 5#PR!
1 burpee total. ha. ha. ha.
10
1
I feel the same about mine! 😆🤣🤣🤣
Theresa Rosenquist
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