4/15/15: Wednesday:

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Nice job Annie! 3rd place at Sweat Fest III over the weekend!

METCON

“Helen”

3 rounds for time

400m run

21 kettlebell swings (55#/35#)

12 pull-ups

ACCESSORY

tabata banded kettlebell swings

hollow rocks x 100

band pull-aparts x 75

band curls x 75

  

4/11/15: Saturday: Wod at 10am, Pub Run at Poe’s 1pm:

Pub Run 1-2pm Poe’s Tavern 2-330pm Philly’s Finest 345-515pm Mellow Mushroom 530-645 Casa Marina 7-late Hoptinger WOD “Fight Gone Bad” 3 rounds 1 min max effort wall-ball (20#/16#)1 min max effort sumo deadlift high-pull (75#/45#)1 min max effort box jump (20″)1 min max effort push press (75#/45#)1 min max effort calorie row 1 min rest *score is total…