1.13.2015

Wednesday 01.14.15

Beth shows those Sooners how it is done.
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
Super Back Squat 
1 back squat (@70% 1RM) every 10 seconds for 20 reps
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21-15-9
400 m run to start each round
Squat cleans (155/105)
HSPUs

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