Wednesday 01.14.15
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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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Nora Dwyer will be at the gym on Saturday starting at 10 AM to to provide NeuroKinetic Therapy.
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WOD
Super Back Squat
1 back squat (@70% 1RM) every 10 seconds for 20 reps
--21-15-9
400 m run to start each round
Squat cleans (155/105)
HSPUs
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