Twice the Fun, Wednesday Sep 16th

Weekly Warmup

DJM
2 rounds
10 x squats
10 x pushups
10 x GHD Hip Extensions
10 x WallBall Shots (you pick weight/height)


Wednesday’s WOD
1. AMRAP in 7 minutes
7 jumping pullups
7 burpees
Rest
2. For time:
50 Squats
10 Push Jerk (75/55)
40 Squats
20 Push Jerk (75/55)
30 Squats
30 Push Jerk (75/55)
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A warm and INTENSE welcome to baby Sabrina Elizabeth O., born Sunday at 9:45pm:
Gross takeoff weight: 7 lbs, 11 oz
Fuselage length: 20 inches
Wingspan: 19 inches
Target time: 2145
Non-carrierized version (not equipped with tailhook)

Mother and daughter doing great.


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It’s been out for a couple of days now, but if you didn’t catch this great rant by Mark Sisson, it’s a good read. A man after my own healthy, meat and fat-fed heart.


LIVE STRONG, STICK IT TO DA MAN!!!

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