Monday October 9, 2017

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Congratulations to this week Blue Friday winners

Erik Emerson 230# RX OHS

Ksenia McCrosson 175# RX OHS

Amy Collins 120# Scale OHS

Mike McFerran 205# Scale OHS

Warm UP

3X

:40 sec slow row :20 sec fast row

5 pull ups, ring rows or pull downs

10 Push Ups

15 Squats

WOD

3 Rounds

15 C2B

20 Burpess

15 SDHP95/65

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20 thoughts on “Monday October 9, 2017”

  1. 20:57 Rx
    was not moving quickly on C2B. I would like to blame Wendy’s chats, or her soft gentle music. But mostly just moving lazy by myself 😛 . Needed awesome CFS athletes to inspire intensity! 😀

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