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WOD

5 Rounds for time:

  • mb toss (20# x 5)
  • db lunges (20#; single leg)

Toss medicine ball under-handed as far as you can x 5 tosses.

Run back and pick up single db and lunge walk to ball.

Place db down and toss ball back to db #2.

Pick up db and lunge walk to db #1 and farmer walk both back to ball.

That is set 1 of 5.

*Jean: 25:45

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Helen part deux.

3 rounds for time:

  • 400m run
  • 21 kb swings (1.5pood)
  • 12 pull-ups

Mary and Michael performed Helen today.

Actual:

  1. 400m run
  2. 21 db swing (*Mary -25#; Michael -35#)
  3. 12 pul-ups (*Mary – Lift assist @ 100#; Michael – Jumping pull-ups, lift assist @ 80#)

Time:

Mary: 29:53

Michael: 32:35

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WOD:

3 Rounds for time

  • kb swings (20kg)
  • parallette push-ups

Hank : 17:05

Great job by all. Stay hydrated, stretched and minimize that caffeine intake! Boy these whippersnappers!

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Now playing: Tony Bennett – Smile
via FoxyTunes

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