5 rounds for time:

20 DB Bench Press (m:db’s=.60bw,f:db’s=.45bw)
20 GHD Hip Extensions
Run 200 meters

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In honor of Matt’s 35th birthday…

For time:

35 Barbell Snatch ( 1/3 bw)
35 Pull-ups
35 Overhead Squat (1/3 bw)
35 Push-ups
35 Deadlifts (1/2 bw)
35 Box Jumps (20in box)
35 Wall Ball Shots (m:16lb,f:12lb)
35 GHD Sit-ups
35 Slam Balls (m:8lb,f:5lb)
35 Burpees

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We apologize for any inconvenience, but we have to cancel the 11-10-07 Nutrition Seminar.

We will let everyone know when the next one is scheduled.

For time:

Row 1000 meters
1000 Jump Rope

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