** JACKIE WAS A KILLER. THIS IS A GREAT WOD THAT SHOWS YOU IF YOU BLOW OUT THAT ROWER EARLY ON YOUR LATER MOVEMENTS WILL STRUGGLE. THOSE WHO WERE ABLE TO PACE THE ROW WERE ABLE TO CRUSH THE THRUSTERS AND HAMMER TIME THE PULLUPS. GREAT JOB TODAY EVERYONE!
*** THE WEEK OF AUGUST 27TH-31ST WE WILL BE HAVING A INTER-GYM COMPETITION WITH BOTH RX'D AND SCALED DIVISIONS. WE WOULD LOVE TO HAVE EVERYONE SIGN UP AND COMPETE IN THIS FUN EVENT!
WARM-UP
1 MIN DOUBLE UNDERS
10 DEADLIFTS
DYNAMIC STRETCHES
EMOM FOR 7 MIN
3 DEADLIFTS (315/185)
WOD
"HANSEN"
5 ROUNDS
30 KB SWINGS (2/1.5)
30 BURPEES
30 ABMAT SITUPS
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| Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine). |
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| RESULTS FROM 6/7/12 |
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