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Friday December 16th, 2011

<—– Part Two tomorrow at 11AM! The battle for Herbie’s mustache.

Noon WOD might start a wee bit late tomorrow. Show up early and see what you’ll be doing! 🙂 I’ve gotten a lot of good feedback regarding our changes to programming. The latest change is to return the Saturday Team WOD. They’re too much fun to give up.

Check this out! Tough Mudder comes to Vancouver June 23rd and 24th. Get signed up!

Today is a “Rest Day”. Your choices are:

1./ Three rounds for time of:
35 pound Dumbbell/Kettlebell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound DumbbellKettlebell squat snatch, 15 reps, left arm
15 Toes to bar

2./

Deadlift 5-5-5-5-5

or

Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post total time.

3./ Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps

or

Fran

Check the whiteboard for progressions and warm-ups.

Have a great day!!!!

 

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