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October 28, 2011

10/28 WOD: Again Faster "Lipson"

Reminder: I will be out of town until November 10th. You will be trained/coached by my friends, some who you know and some you don't. Please make them feel welcome and show them how awesome you guys are... Also, regarding the payments for next month, you can wait until Nov. 3 or 4th to pay, as Amy and I will be back for a bit before we leave again. Or you can pay the trainers who are there. I'm also trying to get the online payment option up for the credit cards, since our trainers will not be able to process your CC if you do it that way.Strength: Back Squat 3x5WOD: Again Faster "Beat the Team" #3 ... "Lipson"21-15-9Back Squats (185/135)KB Swings (1.5/1)The bar for the back squats must be cleaned from the ground and put on the back.Recovery: Supine back stretch, foam, deep squat hold.

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