Monday 17September2012

Here ya go….someone should beat this today!!

Remember to sign up for Beers and Brats this Friday evening beginning at 6pm.  We need to get enough food for people, so please remember to get your name on the board!

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Overhead Squats 3 x 5

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“Fran”

21-15-9

Thrusters (95/65)

Pull Ups

*If you Squat Clean Thruster 145/105+ go Rx’d.

*This takes Elite Crossfit Athletes under 2:20.  You are shooting for under 7 minutes.  You should not be taking a lot of breaks, for this defeats the purpose of this WOD.

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OMEM for 7 Minutes:

Knee-to-Elbows

*You will pick the number BEFORE you begin this part of the WOD.  Do not be aggressive and select a number you can not maintain.  You will have to then cut back your reps and it will not be as fun for the coach to tell you that you should have humbled yourself in the first place.