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Lurong WOD 4 on Wednesday

October 01, 2013

Some schedule adjustments from my FB post:

Lurong WOD 4 (Thruster/T2B) will be on Wednesday.  I originally thought the score was due next Sunday, buy more about but Adele pointed out WOD 4 is due THIS Sunday.  We will allow for make-up times on Saturday as well.

The Ground to Overhead (G2O)/Burpee Box Jump couplet will be moved to Friday.

The CFO Total will be Saturday.  It will be a combination of your best lifts of: Thruster (from the ground), case Weighted Pullup, Weighted Pushup.

We will be rolling out info for the Franiversary this week – we will announce movements and loads this week.  We will begin announcing the WODs next week – we want you to practice them, strategize, and go as fast a humanly possible.

Julie and Pete  - couples working together!

Julie and Pete – couples working together!

Workout of the Day


Fast Cindy

10 RFT

5 Pullups

10 Pushups

15 Squats

12 minute cap

Do not pace.  Go fast and attack.


Good Morning


Remember, 20% of your 1RM back squat.  If you are using more than 70#, you better be squatting more than 400 pounds.

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