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Wednesday August 22, 2012

The Wall of Fame is complete. As mentioned, we populated the scores with data that was recorded in Beyond The Whiteboard. For future changes to the board, it must be during the Daily WOD. If a coach thinks you are going to have a decent time, you can bet they’ll be making you a little more accountable with your movements. And log your work! We’ll hopefully be making some changes to the Wall today.

But first, we’re in the process of getting our latest t-shirt order together and need to decide on what will be written on the back. Lend your voice! Go to our FB page and choose one in the poll or add your own.

Today’s Workout:

For Quality
2 ROUNDS:
15 Chest to Ring Rows
15 Dips
Hold L Seat  for 30 seconds

Power clean 1-1-1-1-1-1-1 reps (thinking about a 1RM?)

then:

Nicole

Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round. Score is total pull-ups. Think of it as attempting as many pull-ups as possible. 400m run penalty for dropping from bar.

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