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09.23.2013 [monday]

1234659_10153258372990072_147320319_nCongrats to all the athletes that participated in yesterdays competition and thank you to all those who came and showed support!! If you’d like to see some pictures of the competition, GLBRT 4, log onto Facebook! We have a ton of pictures on the CrossFit Worthy page!

Skills: 30/20/30 *all squats with a band
WOD: 4 Rounds for Time:
     5 Chest to Bar
     10 HRPU
     15 Wall Ball 20/14#
Strength: Establish a new 1RM:
          1a.) OHS 1-1-1-1-1-1-1
          1b.) Chin ups 1-1-1-1-1-1-1
               *using less bands, bodyweight, or adding weight

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