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Wednesday Warm up: 5-10 mins: Run/row/ mobility Burgener: Warm up with 3 sets of 5 romanian dl, 5 front squat (focus on good rack position, high elbows, 5 hang power cleans) Bar only on all sets Power clean 8X3 or 20 min Skill of choice (not pullups if you are a regular on tuesday and friday) (1-3 rep on the min every min for 20 min) If you choose a skill, you will stick with this same skill over the next 4 weeks. WOD: "Fran" (choose a weight you can do this under 10 mins) 21-15-9 Thrusters 95/65lb Pullups   We are now carrying Paleo Kits and Jump Ropes at the gym. From left to right: Strongman Paleo Kits are $7 Coconut Paleo Kits are $4 - these things are good, and I don't even like coconut!! Original Paleo Kits are $4 Paleo Krunch Bars are $3 Jump Ropes are $15 each Paleo Kits are a great way to keep food on the go, and they are quite tasty! These are available in the online store if you want to pay by credit card, then pick up at the gym, these are not available for shipping. Cash or check onsite also works.
benjamin dominach
7/5/2011 05:54:39 pm
yep eating that much meat, ROGUE definetly owes ya'll a happy ending!!!!it's the least they can do!!!!!!
THJC
7/5/2011 11:22:41 pm
Fran is in the building...
Brandon Ecker
7/6/2011 12:30:23 am
I heard a rumor of a video of Mikko doing the deadlift box jump wod. Does anyone know where I can find that?
jefe
7/6/2011 02:07:40 am
brandon...i saw thw ending of it on a video on the games website. the 13 min video about that girl...foucher...
Eric
7/6/2011 07:05:46 am
Benny, you're killing me ... meat AND happy ending in the same sentence??
benjamin dominach
7/6/2011 09:11:19 am
thanks eric!!!your jokes make me laugh too!!!! Comments are closed.
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