• 30SEP, 2015
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    Wednesday 9/30/15

    Thank you all for the support and well wishes in welcoming our newborn son. Truly grateful for the community we have here at 171. A) push press 5-5-5 ahap(as heavy as possible) Push jerk 3-3-3 ahap Split jerk 1-1-1 ahap B) 1 mile run 100 burpees

  • 29SEP, 2015
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    Tuesday 9/29/15

    A)High bar back squat: 5 sets of 8 reps @ 75% of your 1 rep max. B) 21-15-9 Squat clean thrusters 115/75 rx 95/65 scaled 75/45 beginner Chest to bar pull-ups Competitors: A and B same C) 12 minutes of double under practice. The only way you’ll get better is by practicing, do not skip

  • 28SEP, 2015
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    Monday 9/28

    Paleo challenge wod: 5 wall walks 15 calorie row 25 push ups (hand release) 35 burpee box jumps 24/20 1 min plank hold 35 ab mat sit-ups 25 alternating overhead walking lunges with 45/25 plate 15 alternating jump touches 6″ reach 5 inch worms with push up Competitors: A) paleo challenge wod B) 1)4×8 roman