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| DEVIN GETS THE BLOODY SHIN SYNDROME! NOTE WE HAD 3 OTHERS WITH THE BSS. GREAT JOB BROTHER. |
* SO WHEN I SAID LETS GET AFTER THIS WEEK YOU GUYS REALLY TOOK THAT SERIOUS. 107 ATHLETES CAME THRU THE DOORS TODAY TO TAKE DOWN THE SIT TO STAND, BOX JUMP, KB WOD! GREAT JOB WITH THE 3RM BACK SQUAT AS WE HEARD ALOT OF "THATS A PR" TODAY! HOW ABOUT WE SHOOT FOR MORE ON TUESDAY.
** WE HAVE TALLIED ALL THE RESULTS FROM THE BEST SHAPE OF YOUR LIFE CHALLENGE AND WILL ANNOUNCE THE 30 DAY WINNER ON FRIDAY.
*** DEMO OF THE NEW GYM STARTS TOMORROW!!! EQUIPMENT IS ORDERED HOPEFULLY WE WILL BE READY TO ROCK AND ROLL IN 3 WEEKS.
WARM-UP
1 MIN DOUBLES
26 TRUNK TWISTS
20 PARTNER ASSISTED LEG RAISES
2 SETS W SAME PARTNER OF 10 PLATE LOADED PUSHUPS
DYNAMIC STRETCHES
ENDURANCE/SKILL
HOW LONG CAN YOU KEEP THE ROWER UNDER
1:35/1:54
WOD
"NICOLE"
AMRAP 20 MIN
400M RUN
MAX PULLUPS
* ONCE YOU DROP OFF THE BAR YOU ARE ON THE RUN.
** SCORE = MAX PULLUPS
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| RESULTS FROM RECORD BREAKING 7/16/12 |
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