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Friday September 17

At gym wod

6:30-9 am


There are 2 wods today!

This is John’s last day with us, we will have a ‘John Wod’ beginning at 7:45 or so (you know because it’s John…)

And a regular partner wod.


For Time With a Partner:

20 Box Step Overs (20”)

200-ft. DB Overhead Walk (35/25#)

20 DB Lunges (35/25#)

20 Ring Row

20 Push-ups

40 DB Hang Power Cleans (35/25#)

20 DB Front Squats (35/25#)

40 DB-Facing Burpees

- One partner working, one partner resting


John Wod

Stare at wod board ‘for awhile’

Ask if it’s for time?

Begin warmup…slowly

After 13 years believe your trainer when they says it’s too heavy for you…

Ask Don if he rowed or ran

Then…

4 rounds

100 m power shuffle

25 jumping pullups - stop after 5 and yell POC! (Piece off cake), at 20 learn to be quite

10 deadlifts

15 squats, eat a donut while doing them


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