Friday – 170113

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Announcements

  • FREE Nutrition Seminar!!!
    • This Saturday at 11am in the gym
    • Free to anyone, including friends and family!
  • Lurong Resolution Challenge

 SWOD

Deadlift
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 3+ reps @ 85%
rest 2 minutes between sets

WOD

Pick Your Own Poison

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Suggested WOD

5 rounds for time of:
400m Run
6 Ground to Overhead (155/105)
12 Pull Ups

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