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Forward

I promise, this won't be the last time you see this picture before the end of the year.

 WOD 121107

Front Squats:
5-3-3-3
Your last set should be at around 90% of your 1 rep max.

AMRAP in 10:
7 Deadlifts (95/65)
7 Hang Power Cleans
7 Front Squats
7 Shoulder to Overhead (front rack)

ANNOUNCEMENTS:
As an incentive to our members, and to help grow the gym: If you refer 2 new members within a month’s time you will receive HALF OFF your next month’s membership!

Also, anyone the signs up to do their On-Ramp Course from today until Black Friday will get 50 % OFF!!!

Dont forget: T shirt money is due by Friday to guarantee your size.

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THE FOODEE PROJECT- EASY EGGPLANT BOLOGNESE

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