Saturday 06.23.12

Ronda, showing some muscle on her push press!

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Pedometer days due by 11:59 PM tonight!

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Saturday Funday! The HERO option is back, and no I'm not talking sandwiches. We are inside at the box because all the kettlebells will be at the fire house this fine morning. Don't worry, we'll be takin' it to the streets (a.k.a. Riverfront Park) plenty more times this summer. So go ahead and choose what you like...just like what you choose.

WOD Choices

Add "Annie" to any WOD choice

(50-40-30-20-10 doubleunders and situps)

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"Bulger"

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

10 Rounds 

Run/Row 150 m*

7 Chest to bar pull-ups 

7 Front squat (135/95)

7 Handstand push-ups

* 150 m = run left out the front door, left onto Cedar, to the door of the skate shop, and back

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"Mary"

20 min AMRAP

5 handstand pushups

10 pistols

15 pullups

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"Nancy"

Run/Row 400 m

15 overhead squats (95/65)

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"Diane"

21-15-9

Deadlift (225/155)

Handstand pushups