10/11/2012 – WOD

Strength: 3x Max Effort Pull-ups

“Jackie” Benchmark WOD
1000m Row
50 Thrusters 45lb
30 Pull-ups

Assistance: 4x (30 sec all out on the Air Dyne) Rest 1 min between efforts

Announcement: Oct 20th, 5pm – Bonfire & Pot Luck Party @ Tim and Jackie Ruby’s house. The Ruby’s will provide the beer and basics. Please bring your favorite dish or adult beverage to share with everyone. No, it does not have to be paleo. Dress warmly, we will likely be outside!

—Call Jackie or Tim with any questions and let us know what you’re bringing.
Jackie 610-509-2620
Tim 610-742-3660


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