Buy In
Run/Row 400
3 High Knees
2 Frankensteins
50 Sit Ups
25 GHD Back Ext
15 Push Ups
20 Air Squats facing wall
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WOD
Deadlift PR
5-5-3-3-1-1-1-etc...
If you have an existing PR, try to start at 45% or 55% and go up by 10% per lift
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Cash Out
Hamstring Stretch on post
Lunge hamstring stretch
Coaches, please show other lower back stretches.
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Please make sure you are only going 10mph on our driveway. If you speed it creates ruts and potholes in the road. Thank you.
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ORDER SHIRTS!!!
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HALLOWEEN WOD this Friday, 6:30. Please be early. There will not be any other classes on Friday. If anyone has any tables could I please borrow them to put food on. And please sign up at the picnic table if you are coming. Bring anyone you like. This is not a paid event. Just come and have fun.
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