Day: October 7, 2014
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Move Gear 1300, 07 Oct 14
Some gear needs to be moved from the gym to the garage this afternoon at 1300 if folks are available.
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Tuesday, 07 Oct 2014 (1200)
Warm-up: Jog to garage/2 laps Cals/Stretch 3x: 5 pull-ups, 10 PVC Pass throughs, 15 PVC Back Squats Weightlifting: Split Jerk (15 minutes to build heavy) Metcon: Brother in Arms (For Time) 3 rounds 20 Kettlebell swings (32/24kg) 17 Box jumps 30/24″ 9 Jerks (155/105) *Scale weights as necessary
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Tuesday, 07 Oct 2014 (0730)
W/U: Lap/Cals/Stretch 3 Rds 7 Pull Ups 10 Air Sqt 12 Hand Raise Push Up WOD 1: 5-3-3-2-1 Bench Press WOD 2: EMOM 10 Min 3 Shoulder Press (115/96/65/45) Cash Out: 100 Ab Mat Sit-ups