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Back Squat
5-5-3-3-1-1-1
5 Min rest
Met-con
21-15-9
KB swing (1.5, 1)
Burpee's
Post time to Comments.
All swings are American swings, with full range of motion, KB overhead with ears in front of the arms.
***Gym Schedule for the next week will be as follows:
Tues 7/7: 9-1pm
Wends 7/8: Normal hours
Thurs 7/9: 9-1pm
Fri 7/10: 9-1pm
Sat 7/11: 10-11am
Tues, Thurs, Fri, and Sat will be open gym. WOD's will be posted the night prior.
Great workout today. I didn't feel that great going in, but finished pretty strong.
Strength WOD--135x5,185x5,215x3,225x3,245x1,255x1,265x1
Metcon--As Rx'd 4:04. New PR by 20 seconds.
See you on Wednesday.
Posted by: Steve Bogle | July 06, 2009 at 01:08 PM
Strength, up to 245x1.
Metcon: 4:43
Steve Flee is a girl today.
Posted by: tom | July 06, 2009 at 02:07 PM
Topped out at 245x1 on the back squat.
Metcon 4:01 Rx'd. Beat my time by 55 seconds!
Nice job Tom & Steve.
Posted by: Pete | July 06, 2009 at 02:42 PM
Glad to be back.
Strength- up to 255 and it felt good.
Metcon- Sucking wind at 6:16, but did the prescribed weight.
Posted by: Mike | July 06, 2009 at 06:10 PM
Strength- done correct 205. I actually did 245, but I couldnt go down all the way. So 205 is what I did to standard.
Metcon- 4:21 Rx'd
Posted by: Travis | July 07, 2009 at 02:52 AM