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Monday September 26, 2011

Tina.

We’re excited to announce that we will be providing a free Intro to Personal Defense Readiness seminar on Saturday October 1st immediately following the Noon WOD. To learn more of what to expect check out Blauer’s Spear System. Hit up the WOD, then learn how not to get hit!

Today’s Workout:

This comes as a request (name withheld), but I figure it’s time to roll out this ol’ girl again:

But first! Warmup is 1 mile run.

Spend 10-15 minutes working up to a heavyish Thrust (joint mobility between reps)

Fran

Three rounds:

21-15- and 9 reps

95 pound Thruster

Pull-ups

Post Time

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