Helindy

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Friday October 11, 2013 Reminder:  Box Closed this weekend for Fire Service Seminar.  No classes at CFB

WOD

“Helindy” 25 Minute AMRAP 400m Run 21 KB Swings 15 Air Squats 12 Pullups 10 HRPU

Skill/Strength: Group Foam Roll Group Band Mobility -Hip Floss -Shoulder Mob -Forearm Mash out

Warm Up: 500 m Row 15 GHDSU 15 GHDHX 10 C2B 10 Ring Dips 10 Jumping Squats 60 sec Paleo Chair Lateral Band Walks DROM

5:00 Mercedes 27/4+423 Debbie 35/5+400 John R Rx 4+443 Lisa 25(Row)/4+423 Vic Rx 5+428

6:00 Katie 35/4+406 Juliette 18/5 Matt G Rx 4+386 Erik W Rx 4+436 Dan B Rx 5+200 Victor 53/5 Thea Rx 6 Jenny N 35/3+455

7:00 Lindsey 35/4+444 Raegan Rx 5+440 MK 25/3+448

9:00 Eddie Rx 5+400 Rick 53/4 Beth 25/4+427 Pat 25/3+436 Tricia 35/4 Richie 53/5+418

10:00 Ed O Rx 4+406 Maria 25/4+422 Marylee 15/3+400 Nutz 35/5 James 35/5 Jackie Rx 4+400 B-rad Rx 6 Fred Rx 5+412 Amy K 27/3+348 Tracy 25/4+400 John Mc Rx 5+200

4:00 Jess 53/5 Matt B 53/4+440 Jenni Rx 5+410 Annie 20/4+400 jail 35/4+417 Liam Rx/4+443 Gary Rx 4+418

5:00 Christine Rx/4+418 Bisa 25/3 Vinayak 35/5+50 Kels Rx 4+416

6:00 Malopy Rx 5 Alison Rx 4+421 Dawn 25/4+400 Meghan 25/4+421

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