Saturday 09.22.12

Lisa jumps right into fitness

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Vote for Volleyball

if you haven't already.

See bulletin board for details.

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Good luck to all our Warriors running the QC Marathon and Half-Marathon this weekend!!

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Saturday Funday where YOU get to choose your WOD! Choices are below.

WODs

"Painstorm IX" (Jan 2006)

400m run/row

10 Muscle ups (substitute: 3 pullups and 3 dips for every 1 muscle up)

20 HSPUs 

30 OHS (45) 

40 Pull ups 

50 Thrusters (45) 

60 Box jumps (20”) 

70 Push Press (45) 

80 Push Ups 

90 Deadlifts (45) 

100 squats 

400m run/row

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"Isabel"

30 snatch (135/95)

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"Helen"

3 Rounds

Run/Row 400 m

21 KB swings (53/35)

12 pullups

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"Grace"
30 clean and jerk (135/95)