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November 28, 2010

Normal Schedule Tomorrow

 

 

Officially Level 1 Certified:

Photo

 

Above we have Jojo (Miranda HQ staff) Chase, Mickey, and Max

 

Congratulations for passing your Level 1 test!!!!

  

  

Workout for Tomorrow:

   

  

The Focus:

 

4 Rounds for time:

 

10 Ring Rows

10 Power Cleans @ 135#'s

 

 

Rest

 

 

Find a Friend or two

 

Back Squat 135#'s (or a weight that is fairly easy for you to move) for 10 sets of 10 reps 

 

You should try and move these with good technique at a similar speed that you air squat at. 

 

 


 

 

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The first WOD of the cert. HAAAAD to be Fran...I'm still feelin' it.

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