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799, Monday September 1st, 2014

8/31/2014

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Happy Labor Day - Get ready to labor this WOD! 

Holiday hours today.... 8 & 9 am
Lift:  Back Squats 3x10
WOD:  8 rounds of:

45 seconds of Air Squats - C 45/65 BS
Rest 1:15
45 Seconds of Chin Ups - S use a band
Rest 1:15
Skill:  Behind the neck Push Press 5-5-3-3-1-1
Endurance:  Run 200 + 80 Jumping Jacks,
Run 400 + 60 Jumping Jacks,
Run 600 + 40 Jumping Jacks,
Run 800 + 20 Jumping Jacks
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Kenmore CrossFit LLC DBA CrossFit Kenmore
  • Home
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    • Meet the Coaches
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    • Class Schedule/Sign Up
    • Fundamentals
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    • Nutrition Coaching
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