M2XW3LL

Punch this guy 23 times next you see him.

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WOD

"M2XW3LL"

23 reps each, for time:

deadlifts
bent-over rows
squat cleans
front squats
push press
back squats
clapping pushups
pistols

Rx = 60/30kg, Rx+ = 70/45kg

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We're looking to start running more athlete profiles- anyone interested? Email me!

Jeff P.- you're first and I'm going to use your mullet picture!

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Mob

Tony's in town and he, Adam and myself will be attending Kelly Starrett's CrossFit Mobility Certification this Sunday at Rainier CrossFit.

We will also be running a SMR Coaches Clinic Certification on December 4th & 5th with Network Fitness.



Steve Maxwell is also coming to Seattle for a Joint Mobility and Bodyweight Conditioning Seminar on Sunday, October 10th.

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Max's Birthday WOD

for time:
800 meter run
22 kb swings 24kg/16kg
22 dolphin burpees
22 double unders
22 power cleans, 50kg/30kg
22 pistols
22 clapping pushups
22 wall ball shots
800 meter run

Robyn has some pretty sweet clapping pushups!

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http://www.livestrong.com/article/243763-how-much-fish-oil-should-i-take-in-a-day/

How much are you taking? Do you use the Whole 9 Calculator?