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Friday 100611


Friday 100611

Benchmark Friday


As Many Rds as Possible in 2o min:

  • 5 Pull-Ups
  • 10 Push Ups
  • 15 Squats

Extra Credit

2 Rds of:

  • 30 Hip Extension
  • 25 V-Ups



  • Jake 17 Rounds
  • George 15 rounds
  • Court 21 rounds + 5 pull-ups

We want to welcome Amie and Andrea to the gym! Watch out 5:15am boys you have some girl competition coming in!

Jolene killing her KB swings!

3 Responses

  1. Laying flat on your back with both arms and legs fully extended. Sit up lift both arms and legs, goal is to meet in the middle making a letter “v.” Than slow return to laying position and repeat.

  2. Aaron

    Welcome Annie and Andrea. Looking forward to meeting you guys on Monday. Seven days without a WOD…I am ready to hit it on Monday.

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