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Wednesday, 9-17-2014

16
Sep

Wednesday, 9-17-2014

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Congrats to Josh and Alex who got engaged two weeks ago!! 
 
 
It has been beautiful outside!  The next two workouts (Thurs & Fri) will be outdoor WODs.  Come get your dose of Vitamin D and enjoy the final days of Summer.
 
Workout of the Day

Final day of the Push/Pull Strength Skill work.
Alternate movements, rest 60sec between sets:
A) 3×5 Floor Press  (go heavier than last week)
B)  3 sets:  5 Strict pull-ups then ME Chest-bar kipping pull-ups (record total score – do minimum of 15 for the 3×5 strict pull-ups)
 

then,

 
7min AMRAP
7 Burpees
7 KB Swings 70/55
 
 
Post your scores to the Whiteboard.
  

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