Daily WOD – Sep 28, 2012

Welcome Peter!

Banded box back squat 12×2 (60% 1RM on bar, ~30% on bands)

Then

Row 2k

WOD Notes:  In large classes, half the class will start on the rower while the other half squats then athletes will switch.

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This Post Has 8 Comments

  1. Chloe

    Hi everyone! For cheerleading I have to spread the word about the Breast Cancer Awareness Football Game tomorrow night at 7pm at Phoenixville Area High School Field! All money raised will go to breast cancer research!

    1. Nikki

      John’s been wanting to catch a Phoenixville football game… maybe tonight’s the night!

  2. Kehl

    Sounds like a great idea Chloe. Unfortunately, I won’t be able to make it.

    Here’s a thought…
    Could we do an ICA football game (flag)? Make it a Sunday (morning/afternoon).

    1. Phil

      awesome idea. i am in

    2. Laurie

      Me too!

  3. ICA admin

    Results:
    6:15
    Peter 8:08 (115, MM)
    Mickey 9:30 (165, P)
    Jenn 9:44 (115, 2xMF)
    Mario 8:07 (165, MM)
    Lindsey 9:03 (115, MF)
    Matt C 7:27 (205, P)
    Dan J 8:12 (165, P)

    9:30
    John H 7:36
    Jess V 8:54
    Gunter 7:30
    Tom S 9:43

    4:30
    Nick 7:55 (115, MF)
    Lisa 9:14 (45, MF)
    Natalie 10:10 (95, MF)
    Joel 7:50 (75, MF)
    Korba 8:17 (135, MM)
    Emily 9:16 (45, MF)

    5:30
    Kev 7:50 (165, P)
    Chamberlain 7:30
    Sabol 7:49 (155, P, 10″)
    Jimbo 8:06
    Phil 7:35 (185, P)
    Todd 8:58
    Laurie 9:07
    Killa 8:34 (125, MM+MF)
    Rachael 9:59
    Nikki 8:52
    Stacey 8:58
    Brendan 8:04
    Jerry D 8:46

  4. Jenn

    So who is going to Will WOD for Beer tomorrow?? And what are you bringing???;)

    1. Kehl

      I’m in.
      Bringing $5 and a box of rmerlot. Bam.

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