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.
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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Phone
John: 717-572-3994
Nikki: 203-558-7281
This Post Has 8 Comments
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!
John’s been wanting to catch a Phoenixville football game… maybe tonight’s the night!
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).
awesome idea. i am in
Me too!
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
So who is going to Will WOD for Beer tomorrow?? And what are you bringing???;)
I’m in.
Bringing $5 and a box of rmerlot. Bam.