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Friday, Nov 10, 2017

11-10-2017


Cardio,Strength: Rounds
Warm up x 3
10 Goblet Squats
10 Push Presses
10 Good Mornings

Strength  
5x5@80% Dumbell Incline Bench Press
10 Push-ups after Each set
5x5@80% Front Squat
10 Glute Bridges after each Set

WOD  
AMRAP - 6 minutes
2-4-6-8-10-12-14-16...
burpee box jump overs
abmat sit-ups



Gymnastics Accessory
60 second Plank Holds
5-10 sets
Rest as needed.

0% 0%
1st12+6 Bree Fri,Nov 10,2017
2nd10+4 marie l Fri,Nov 10,2017
3rd10+1 Brittany D Fri,Nov 10,2017
1st12+7 a-John Fri,Nov 10,2017
2nd10+18 Jake M Fri,Nov 10,2017
3rd10+8 David M Fri,Nov 10,2017

a-John12+7 Rx 35 lb DB bench; 165 f squat
Bree12+6 Rx 155 f squat
Jake M10+18 Rx 55 lb DB bench; 185 f squat
David M10+8 Rx 45 lb db bench, 95 lb f squat
marie l10+4 Rx 20 lb db bench, 105 lb f squat
Brittany D10+1 Rx 25 lb db bench, 135 lb f squat
lizbeth10 Rx 25 lb DB bench; 95 f squat
Taylor10 Rx 25 lb db bench, 105 lb f squat
Melinda10 Rx 25 lb db bench, 135 lb f squat
Cory10 Rx 40 lb db bench, 105 lb f squat
Kadian8+13 Rx 15 lb db bench, 75 lb f squat
Stacey8+9 Rx 10 lb db bench, 85 lb f squat
desirea8+8 Rx 12 lb db press, 70 lb f squat
Raven8+5 Rx 15 lb db bench, 65 lb f squat
Nayara12  10 lb DB bench; 55 f squat
Kelly G10+3  20 lb DB bench; 65 f squat
Maria R10  10 lb db bench, 90 lb f squat
John H8+8  60 lb DB bench; 95 f squat
Natalia M8+2  10 lb db bench, 65 lb f squat
Megan O6+3  15 lb db bench, 75 lb f squat
Results Posted: 20
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