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Thursday 150813 Three Part WOD

Congratulations to the Womacks- their family just grew!  Ava Grace was born on Monday August 10th and weighed in at 8 pounds, 13 ounces and 23 inches.  Mom and Dad are doing well… older sister Sophie now has a baby sister!  In other recent baby news, Damon and Mia welcomed Luna Lee to planet Earth on July 21st giving Bodhi a baby sister.  Congratulations to these newly expanded families.
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Thursday 6, 7, 9am, 4, 6pm WODs.  
FUNdamentals 8am, Noon Open Training Hour, Power Hour 5pm
Part 1.
Gymnastics stations, 40 seconds work, 20 seconds rest:
3 rounds of wall walks or other inversion hold
3 rounds of bar dips for strength- max reps and/or weighted dips
3 rounds of parallette shoot throughs for max reps
3 rounds of eccentric pull ups, weighted if able
Part II.
5 rounds for time of:
Weighted overhead reverse step lunge, 15 reps (15/10kg bumper plate)
30 double unders
Post time and scaling to chalkboard/journal
Part III.
Max rep tire flip in one minute, rest as needed– test 2 times.
Post number of reps for best effort to chalkboard/journal

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