11.14.2013

Friday 11.15.13

Lunges are BFFs with Jake and Andrew
TONIGHT!
WCFM Ladies Nite
8 PM at Wine Nutz
*
SUNDAY!
12 PM
Flag football and a paleo brew at Trainer Ryan's.
Signup and location on the bulletin board.

WOD
1 RM atomic thruster, then
Every 30 seconds for -- minutes
1 thruster @ 80% 1 RM
1 push press (same bar)
--
5 Rounds for time
Run 200 m
1 min atomic thrusters (95/65)
1 min pullups

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