Congratulations Jenna and Ryan! – Wed 10.26.16

 In W.O.D.

Congratulations to Jenna and Ryan for the birth of their daughter Sophie Rose Armosino!  Jenna and baby (and Ryan) and doing great!

Strength:  Thruster 5-4-3-2-1.  Increase the weight as you decrease the reps.  This is not necessarily for a PR, but at least the last 2-3 sets should be above your “Fran” weight.

Conditioning: “Fran”
– Thrusters (95/65#)
– Pull Ups

Scaling Down? Thrusters w/ Dumbells and Ring Rows (as parallel to floor as can)
Scaling Up? “Heavy Fran” = 135/95# thrusters and 40-50#/15-25# Pull Ups

Compare to 5.02.16

Monica set up a meal sign up list for Jenna and Ryan.  If you’d like to help, go to this link HERE and sign up!  Thanks Monica.

This is the last week to check-in on Facebook, to help provide women with breast and ovarian cancer risk assessments by checking in on Facebook at The Compound! We’ve partnered with Causely and Bright Pink to make it happen. Remember to add #breastcancerawareness when you check in! For more information about this month’s charity, visit

You can follow all the charities Sweat Angels has worked with at their Wall of Giving HERE


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