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5 thoughts on “Sat, Oct 3rd”

1. Happy birthday Ames, sorry I can’t make it down for the celebratory WOD am on shift all weekend. Enjoy! Might try “Amy” next week!

2. Bobby – 12:52 as rx’d
   Sue – 14:30 (25Kg/Pink)
   Louise – 15:19 (35Kg/Blue)
   Special K – 30Kg WPU (Flu)
   Jason – 9:45 (40Kg)
   Tony – 12:12 (5 x 15 kb wings/wall balls/double unders)
   Tom – 14:23 (50Kg)

   Essentials
   AMRAP 8, 5 wall balls, 8 pull ups
   Brendan – 3 + 1 WB
   Ciaran – 3 + 5 WB

3. Happy birthday Ames. I can’t make it tonight unfortunately would have been fun getting my Michael J Fox on. Have fun, be 80′s!

4. Interestin stuff from Greg Everett hither

   http://www.performancemenu.com/articles/index.php?show=shorty&shortyID=58

   I was curious about this lark for a bit. From reading the interwebz it appears that a lot of folks rely on the front squat as the main quad dominant exercise and do low-bar back squats, which kinda made some sense. Apparently this kind of carry-on is the cause of shooting your ass backwards on the front squat. I caught myself doing this last week, even though I was convinced I was fully upright. Curse those weak quads!

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