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October 24, 2011

10/22: BCF Fall Throwdown

Thanks to everyone who came to this impromptu throwdown! I only advertised it a week or two out and we had 12 people come! 3 WODs, hard work, and food/fun after! We will be doing many more of these in the future so please stay tuned! Congrats to Mike K for the men and Meghan P for the women on having the highest cumulative scores and winners of gift cards to Outpost Natural Foods right up the road!WOD #1:Choose your exercise for each of the 4, 3, 2 1 minute of work. Score is total reps.Situps = 1 pointBurpees = 2 pointsHSPU = 3 pointsSquat cleans (165/115#) = 4 pointsWOD #2:8 minute ladder. Complete 1 rep of each, 2 of each, 3 of each, etc...Kb swings (1.5/1)Thrusters (95/65)WOD #3:AMRAP 5 min.9 Back squats (95/65)7 SDLHP (95/65)5 burpee box jumps[fbphotos id=208748572531145]

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