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Wodify

WOD 10/23/17

October 22, 2017

ACF Ladies Night, November 4th!

Saturday, November 4th 2017

5:00pm – 8:00pm @ Animas CrossFit 

5:00-6:00 Yoga by Soul Den Hot Yoga

6:00 Dinner  Potluck Salad Bar- bring something to share! (Salad, dessert, wine)

6:00-8:00 Pamper, Connect, Relax *Get an express manicure, pedicure or 10 minute massage! Services provided by local professionals for $10 each.  

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

WOD 10/23/17:  “Zimmerman”
Complete as many rounds as possible in 25 minutes of:
11 chest-to-bar pull-ups
2 deadlifts, 315/225 lb.
10 handstand push-ups

Post WOD mobility: Hamstring rig stretch, 2 minutes each; bottom of squat hold, 3 minutes; pigeon, 2 minutes each; quadruped QL stretch, 1 minute each side; box prayer stretch, 2 minutes

11:00 am/7:00 pm Strength Class: MEL

 

 

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