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    Friday 09/05/14

    Skill

    Snatch Grip Deadlift: 5×5 @ 80%

    WOD

    1 round
    40 cal row
    30 kb swings (35 lb/54 lb)
    20 power cleans (95 lb/135 lb)
    30 kb swings (35 lb /54 lb)
    40 cal row

     

  • Monday 08/25/14

    Back squat 5×2 @ 90%

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    .WOD

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    For Time – “Randy‚Äôs Friday Forty”:
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    Only seems fitting to do the last WOD that Randy ever programmed at the gym
    before he left…still in shock.

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    40 Shoulder Press 95/65
    40 Kettle Bell Swings 53/35
    40 Double Unders
    40 Pull Ups
    40 Back Squats 135/95


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    Randy Teaching
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    For those of you not on Facebook, Randy Malikowski did not return after going for a walk on Dog Track Road in Pensacola, FL without identification, wallet, keys, or cell phone. He has been missing since Saturday, 23 August 2014 at approximately 9:20am. Please call 850.261.2024 or 850.266.4267 if you’ve seen or heard from him. Escambia County Sherriff’s Office also has a BOLO out and they can be reached at 850.436.9630.
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  • Tuesday 08/12/14

    Warning – Warm Up includes Rope Climbs – dress appropriately!

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    WOD

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    For Time – 4 rounds:

    15 deadlifts (105 lb/155 lb)
    10 toes to bar
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    .Then
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    4 rounds
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    15 k bell swings (35 lb/53lb)
    10 chest to bar pull ups


    .deadlift
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