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Monday, September 22, 2014 Tomorrow: Push Jerk 5 x 3 ,Sit-Ups, DU, WB
Happy Birthday Andrea K
  
Blue Monday

Time-Rx2
15 Minute Time Cap
Buy-In:  30 Burpees Over Barbell
  5 Rounds
    5 Deadlifts  Rx(255/185)  Rx2(205/115)
    10 Toes To Bar  Rx2(V Sit-Up)
    150 Meter Run
Cash-Out:  30 Burpees Over Barbell

Score is total elapsed time including Buy-In and Cash-Out

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Sunday, September 21, 2014
Anniversary Carrie
  
RHOP 9.21.14

Check In
Skill - 20 Minutes

Strength:
   - Back Squats 5x5
     (75 Sec Rest between sets)    

   - Weighted Good Mornings w/ Barbell
     (75 Sec Rest between sets)  

   - DB Deficit Reverse Lunges 4x10

   - Hang Straigt Leg Raises 4xmax

   - Tension 'RKC' Planks
       (4x15 Sec Holds)

   15 Minutes to work on Cleans

   Clean EMOM x 8
      20 DU's + 5 TNG Power Cleans

METCON - 'Fight Gone Bad'
   3 Rounds for max reps
1 min Wall Balls (20/14)
1 min SDHP (75/55)
1 min BJ (20) not game standards
1 min Push Press (75/55)
1 min Cal Row
1 min Rest

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Glen GYes 
Laura PYes 
RonnieYes 
Glen G 8:07pm
Good day of work Ronnie. Thank you for all the help yet again!!

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