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Jen strongman 
"I know the price of success: dedication, hardwork, and an unremitting devotion to the things you want to see happen." Frank Lloyd Wright

Now I'm pretty sure good ole Franky was not talking about crossfit but the quote couldn't pertain to a better group of people here at Centerville Crossfit. You guys know what it takes every day when you walk through that front door and chaalenge yourself to be better. Jen got caught on camera coming in ONLY to signing up for the strongman wod!! In posting this I'm hoping other gyms will see and realize how amazingly dedicated our Crossfit family/community is. Keep training strong team, your goals and aspirations are only a rep away!!  

Tuesday WOD

1 min. Double Unders (attempts count)

10 1-arm Power Snatch M53 W35 (each arm)

1 min. Weighted Strict Pull ups

20 Deck Squat n' Step-up (L+R=2)

1 min. Hollow Rocks

30 Choppers


*your minute starts when you do your first rep, and run continuously for a minute.  Record time and total reps for DU, Strict Pull ups, and Hollow Rocks

Shoulder Mobility

Partner IT band roll out 2 min. each leg

Competitor Advanced • Intermediate • Foundational

Scale to capabilities

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