1.14.2015

Thursday 01.15.15

Ain't no sandbaggin' going on here.
FLASH SALE: 15% EVERYTHING 
in our online apparel shop with coupon code HEART15 
http://wcfmuscatine.spreadshirt.com/
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Our blood drive is this Saturday. Please reserve your preferred time slot.
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Saturday is Guys' Nite. Watch "American Sniper" at some TBD time.
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WOD
Below-the-knee hang snatch 
Start at 50% 1 RM 
3 power snatch EMOM for 8 mins
tap-and-go; increase weight intermittently 
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3 rounds
50 air squats
40 m weighted lunge (53/35; or 115/75 front-racked barbell)
10 hang power clean (185/115)
1 legless rope or 2 normal ropes

1 comments:

k jack January 14, 2015 at 8:58 PM  

Do people ever comment on these? I shall start.

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