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Tex | 18.04.2012
‘If your actions inspire others to dream more, learn more, do more and become more, you are a leader.’
~ John Quincy Adams
Mobility:
Squat Prep
SWOD:
Pendlay Row
5, 5, 5, 5, 5
DWOD:
Complete 3 rounds:
One Arm Farmer Walk (RT) 40 yards – 1/3 body weight
One Arm Farmer Walk (LT) 40 yards – 1/3 body weight
Max Rep Strict Pull Ups – 2 sec hold at the top of each rep
Post loads and reps completed to comments.
—————————————————
Announcements:
Saturday, April 21st- Capitol City Olympic Weightlifting Open.
What: 2012 Capital City Open
Where: Balance Gym Kalorama
When: Saturday, April 21st from 10AM to ~6PM
Who: 12 Balance gym members and 5 CrossFit Coaches
Why: To support your fellow members and coaches as they lift heavy-ass weight over their heads.
Saturday, April 21st- CrossFit Dupont One Year Birthday Party!
What: Party!
Where: Buffalo Billiards Dupont Circle, VIP Room
When: Saturday, April 21st 7:30pm
Who: You
Why: To support your fellow members and coaches as they lift heavy drinks in celebration.
Saturday, April 28th- Run for Shelter 10K
What: 10K Run/Walk in order to support local homeless shelter. Discounted race ticket- here!
Where: Eisenhower Ave in Old Town
When: Saturday, April 28st 8am
Who: D.C. runners.
Why: To support Carpenter’s Shelter, the largest homeless shelter in Northern Virginia.
28 Responses to Thursday 4/19/2012 WOD
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