Daily WOD – Dec 3, 2018

Lombardi throwing the bar around!

Run 1 mile or 400m sled drag NFT

Then

Back Squat 5×3 (80% 1RM)

Community Notes: Ladies, mark your calendars for Friday January 11 at 7:00pm! We’re hosting  an ICA ladies night with special guest Rachel Miller, a Certified Functional Manual Therapist and Board Certified Women’s Health Specialist, from Empower Physical Therapy in Exton. We’ll be discussing core and pelvic floor health for the female athlete – a useful topic for all of us, but especially those with low back or hip pain, or who is pregnant or postpartum (even many years postpartum). The event is totally FREE and open to friends and family. We will provide light refreshments; (adult) beverages are BYO! Sign up at the Front Desk or email Nikki at ironcrossathletics@gmail.com if you plan to attend.

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This Post Has 2 Comments

  1. 6:00
    Blake 4@325, 1@335
    Andrew 255
    Rocco 245
    Ben 205
    Pete 155
    Lombardi 145
    Erin 155
    KTM 105
    Tobin 115
    Ian 205
    DT 165
    Bob B. 245

    7:00
    Greg 145
    Sydney 115
    Sean 250
    Erik 205
    Kehl 185

  2. Results:
    5:15
    Tyler 6:00/170
    Frank N. 7:02/170
    Bill 🙂
    Keith 6:56/165
    Zach 165
    Robin 133
    Katy 133
    KTS 145
    Jenn 190
    Danielle 145
    Dan E> 280
    Franco 310
    Faith 105
    Ceil 75 to 16″

    6:15
    Ken 120 SS
    Greg 123
    Kelly G. 85
    NIcole 125
    BWys 1295
    Ed 225
    Steve M. 275
    DE 25
    Vince L. 135
    Craig 185
    Daria 110
    Jen C. 110
    Kerri 110
    Jimbo 285

    4:00
    Frank W. 225
    Pat B. 225
    Heather 165
    Luke L. 245
    Paul 165
    Drake 185
    Marissa W. 100
    Chris S. 145
    Shawn 225
    Jesse 70
    Robbie 245
    Steve K. 245
    Rey 155

    5:00
    Bob K. 275
    Boelker 300
    Tina 105×5
    Alex D. 75x5s to 14″
    Nikki K. 155
    Janet 160
    Jeff 215
    Tim 185
    Joe S. 215
    Sabol 275 to 16″
    Sillup 245
    Smith 295

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