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Friday, 10-3-2014

2
Oct

Friday, 10-3-2014

New strength/skill program starts Monday.  I bet ya’ll….

Workout of the Day
For Time:
50 Calorie Row
3 Rope Climbs
40 Wall Balls 20/14
3 Rope Climbs
30 Calorie Air Dyne
3 Rope Climbs
20 KB Hang Clean & Jerk (with two KB’s) 55/35
 
*Standard 11′ ACF Rope Climbs – Begin with knees on ground, head to rafters, return to ground with full control.
*We will substitute 10 jumping towel pulls/pull-ups for each set of 3 rope climbs today.
 
then Post-WOD,
3 sets core of choice post-WOD
 
Post your scores to the Whiteboard.
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Congrats to Heather, Molly & Samantha of “Team Tight Racks” who participated in last weekend’s Girls Gone Rx at CrossFit Eminence.  They even won the Best Outfit award and did every rep of every event in their pink capes!!!

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