Wednesday 140910

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Strength

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Complete 1 rep every minute on the minute for 8:00 of:

1 Power Clean + 1 Hang Power Clean @ 75% 1RM

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WOD

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Complete every minute on the minute for 24:00:

1st Minute: 10 Kettlebell swings, 55#/35#

2nd Minute: 10 Kettlebell standing lunge, 55#/35# (one KB)

3rd Minute: 10 Burpee box jump-overs, 24″/20″

Thank you CrossFit Invictus for inspiring this one! A few notes…for the lunges, the KB can be held as a goblet or in the front rack. For the burpee box jump-overs, no requirement to open the hips while on the box, but both feet need to touch the top of the box.

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Hey, remember this guy who used to work out all the time until he went to Germany to study abroad?

A bunch of the Evolve crew and some very good friends went down to Denver and pulled a jet to raise money for the Colorado Special Olympics…remember that? Well as fun as that was – and it was really fun – it was all for a good cause. So Molly V got after it and raised A TON of money for the Special Olympics…$1,750 to be exact. You know what you get when you do that? You get a letter from someone who really appreciates what you did for them. Well done Molly and all the rest of the crew who raised money for these kids. Who ever thought that by going to an awesome CrossFit gym and doing fun things with your friends that you could change the world?

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