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Thursday, July 15, 2021

Guns N Roses

The gym will be closing at 3:30pm Friday to set up for The DragonBowl.
The last regular class will be at 12:30pm, but you can still do Open Gym activities until 3:30pm.
If you’d like to help set up, just show up any time from 1:30-4pm and we will put you to work!

The action starts at 9am Saturday morning.
If you’d like to volunteer (we need all of the help we can get) please show up Saturday anytime between 7:30am-noon and we will put you to work!

Thank you!

Metcon:
27 min AMRAP
800m Run
30 GHDs
10 Squat Snatch 155/105lb (70%)
20 Alt. Db Snatch 50/35lb

Accessory Work:
W/partner
4 rds
10 Synchro TTB
10 Synchro deadlifts (225/155)
10 Synchro burpees

Mobility:
2 min per side – Foam roll lats

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Barb :)
2+265m rowing
Round 1 2400m bike, round 2-3 rowing, 16# med ball sit-ups, 35# power snatches, 30# db snatches
6
0
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Breanna Zold
2+350m run 75# snatch
1
0
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Chris De Pas
2+ 3 Squat snatches at 95#
40#DB and ab mat su w/20# ball
13
0
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Cody Stelmach
2 + 10 sq. snatches
135# ~ 70%
11
1
Ian Wilson
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Dusty Neubauer
3 + 100m
135# snatch
12
0
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Grace Adler
2 + 7 power snatch
Bike 2400m, power snatch 55#, DB snatch 25# DB, GHD to //. Finished 3 rd round after cap.
13
0
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Greg Goffard
2 + 200m
105# snatch, // GHDs
11
0
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Ian Wilson
3 + 200
Cheating all the way!
11
1
I mean handstand push-ups 😬
Cody Stelmach
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james macco
2+ 16 GHD’s. Barbell@ 115#
11
0
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Jim Koehler
2 rds and 1000 m rowed. 105# sn, 35# db, 20# abnat su's
10
0
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Justin Peterson
3+69m
1
0
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Kelsey Waack
2 + 2db snatch
55# snatch, abmat, 30#db
0
0
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Lauren Tamura
2+ 30 GHD
95# snatches ≈ 70%
11
0
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Michael Green
2+5 cleans ass bike 20# abmat sit-ups Pc @ 155#
11
0
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Mike Cegelski
Easy Dragon Bowl Practice
9
0
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Pauly VanderKelen
Hiked to Munising Falls and Miners Falls
0
0
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Rachel Meyers
2 + 725m #30DB, ab mat sit ups with #14 wb, snatch #65
16
0
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Ryne Koehler
2+ 300m biked
Ran first round
11
0
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Sarah Anderson
Whole lotta mehhhhhh @95# 🥵
10
0
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Scott Adler
3+550m (55# hang sn, 30# db)
12
0
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Sylvia Christensen
2+69m
12
0
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Ted Kemen
2+700 meters
95# snatch
13
0
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Theresa Rosenquist
2 R -> 15/20 DB thingys
Sub’d: 5 min step(10”) v.Run -#25 AMSU - #45 PSn - #25 DB Sn . —->>> 20 min Mobility.
12
0
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Tim Sanders
2 rounds
2 rounds and got to sit on rower....135# sq sntch and 1k rower. 1rd ghd 1rd abmat with ball.
11
0
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Tom Fameree
Swimming
MRI on my back at 5:00. 🤞
12
1
Hope you're ok!!
Mike Cegelski
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