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Strength Back Squat, Front Squat or Deadlift (Or bench if you are Russ, Lisa and Nick and the trainer isn’t paying attention) WOD ‘Nicole’ 20 min. AMRAP Run 400m Max pull-ups

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4 rounds In 4 minutes Row 500m 21 Box jumps, 24/18 Max KB Swings, 53/35 Rest 1 minute Score is total KB Swings.

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08/04/14 – “The SCS Rainstorm/Hailstorm 2014”

Apparently mother nature decided to park a huge thunderstorm right at 9 and Jefferson and leave it there for a few hours. Here is some serious creativity and athleticism used by one of our members to get into his car… The set-up.   Equipment offload.

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Thanks for dropping in Cortney! 21-15-9 Front squats, 75/55 Shoulder to overhead, 75/55 Pull-ups

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07/27/14 – LZ’s last day!

All the best ┬áin DC Laura! Max reps shoulder press 135/95 – 4 points per rep 115/75 – 3 points 95/65 – 2 points 65/55 – 1 point Then Pick a WOD! Choices wer ‘Annie’, ‘Helen’, ‘Diane’, ‘Nate’ and ‘Elizabeth’      

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