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September 2015

2015-09-28

Strength Bench press 6 sets x 6 reps @ 70-75% of 1RM (Try to go heavier than last week) WOD “Diane” 21-15-9 Deadlift (155/225) HSPU Strength: 135# Time: 11:35 (225#, 2 pads)

2015-09-26

WOD for a Cause – City of Hope Partnered with Ben Walpole “The Triangle” (Brought to you by “The Triangle” Domenigoni Barton Properties, LLC) RX Event 1: 5 min AMRAP: Partner 1 completes: 7 power snatch (95/65) 50 ft. sprint Partner 2 completes: 7 power snatch (95/65) 50 ft. sprint …

2015-09-24

Strength: Standing alternating arm dumbbell press 4 sets x 6 reps each arm *Choose challenging, BUT manageable weight WOD 5 rounds: Cindy Then, run 1200m 5 rounds: Cindy *20 min time cap Time: 21:50 Rx