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Individual Warm-up: 10-back lever progressions.

Team up with a partner and tackle this brute! WOD: Teams of Two complete the following: 125 toes to bar, 55/35 KB swings, 24″ Box jumps, run.

Reminder: I will be out of town until November 10th.

Strength: Bench Press WOD: Jerk - 5-5-3-3-1-1-1 (Find max jerk) then.

It's finally starting to happen!! There is a shift in mainstream mentality about the beauty of women.

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.