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01/05/2010

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Strong Lil Pony!

We had to scramble to accommodate Bill's 35 minutes that he had with us... so we scrapped the above WOD. After CFWU, Bill warmed up on front squats. Work sets were for 3 reps:

95-115-125

Good job, Bill! Elbows nice and high, bar right in the gullet. Knowing we had very little time left, we went over wallballs for a few reps and then he did 50 wallballs for time, Baby Karen.

An asskicker in 3:51!

Strong Lil Pony!

Goat and I also were on limited time so after Goat warmed us up (put my band on the bar and set up his bar with 25# plates).... we did Fran.

Yeah, he's not into warming up so much :) I rolled with it today, usually I like to do a pretty thorough one.

21-15-9
Thrusters
Pull ups

Goat - RXed in 9:35!! I told him months ago that he would be sub-ten by the end of the year and he didn't believe me. I am VERY proud of him. His Fran times are: 18:34 Aug, beginning of FRAT Paleo Challenge, then 13:51, then 11:09. Power output increased from 38.6 (Aug) to 70.9 (Today)

I used black band and 45# bar. PR in 7:14, last time in November was 8:28. My Frans during the summer/early fall were all using dumbbells for the Paleo Challenge.

So I PRed Angie yesterday and Fran today. I am very happy. Here's to hoping that tomorrow is not Karen!

Goat

Actually, I was a good boy and warmed up using the protocol I learned from Jeff Martone at the kettlebell cert. :P

Playoff Beard

Nice PRs you two, great work!

Goat: ALWAYS warm up.

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