ANNOUNCEMENT: Sam and her teamate took 7th place overall! What a big weekend, with out the support it wouldn't be the same! Thanks to all of you, you mean so much to us!! 

STRENGTH: Front Squats @90%; 1x5 @ 60%,65%,70%

20x Bulgarian Squats 

20x Quadruped Hip Extension

2 Rnds 

WOD: Helen 

3 Rnds 

400m Run 

21 Kb swing (53)

12 pull-ups 




Need those floaty's to get that swim done (800yards FortVancouver Invitational 2015) 

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